Monday, June 30, 2008


Monday is a scheduled rest day, but we rested's WOD is:


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds

Saturday, June 28, 2008


For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Friday, June 27, 2008


3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Thursday, June 26, 2008

rest day

Scheduled rest day today, but for those who are not off...
thrusters and sumo DL high pull
for time.

Tuesday, June 24, 2008


"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.

Not ready for a snatch max yet, we worked through the Burgener warm-up, then did the following WOD:
For time, 25, 20, 15
Kettlebell swings
box jumps, and push ups.

Great morning class...well done Nelson and Elizabeth!!

Monday, June 23, 2008


Saturday was great...thanks to all who made it to the open house. If you were not able to stop by, no worries, come by anytime. Todays wod is a 5k for those of you who are up for it.

As for class times this website will be updated frequently, so check back soon and often or email me.

If you have any suggestions for class times, I would love some input...let me know what works best for you!

Monday, June 16, 2008


Join us for our Grand Opening on Saturday, June 21, from 2-6pm. Stop by to check out the facility and find out how to get started. See you then....
Crossfit Richardson
15757 Coit Rd. #336
Dallas, Tx 75248