Monday, November 2, 2009

this blog will be no more in a couple of days...sorry for the lack of updates. our new website should be up this week, so stay tuned. the website will remain www.crossfitrichardson.com, with the difference being that no blogspot address will be used.


todays wod:
20 min amrap
10 thrusters (65, 40)
10 pullups

Thursday, October 22, 2009

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Wednesday, October 21, 2009

wednesday

5 rounds
5 deadlift
10 burpees

Tuesday, October 20, 2009

tuesday

"Nancy"
5 rounds for time
400m run
15 o/h squats (95, 65)

Monday, October 19, 2009

monday

5 rounds of max reps
bw bench press
ring dips


Tuesday, October 6, 2009

wednesday

for time:
50 chest to bar pull ups
50 burpees

tuesday

"Elizabeth"
21, 15, 9
cleans
ring dips

Monday, October 5, 2009

monday



400m
15 thrusters (95, 65)
15 pull ups
400m
15 thrusters
15 pull ups
400m
15 thrusters
15 pull ups

Thursday, October 1, 2009

friday

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.


thursday

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Compare to 080910.

wednesday

"Annie"
50, 40, 30, 20, 10
double unders
sit ups

Tuesday, September 29, 2009

tuesday

"Grace"
30 clean and jerks, 135#

monday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


Tuesday, September 22, 2009

tuesday

"Nancy"
20 min amrap
400m run
max pull ups

Monday, September 21, 2009

monday

20 min amrap
5 thrusters
7 hang cleans
10 sdlhp
all exercises done at 95#

Friday, September 18, 2009

friday

5x3 front squats

Reminder:
We will be closed this afternoon and and saturday.

Thursday, September 17, 2009

thursday

"upside down helen"
3 rounds
400m run
21 kb swings
12 hspu

ATTENTION:
WE WILL BE CLOSED FRIDAY AFTERNOON AND SATURDAY.
WE WILL HAVE CLASS FRIDAY MORNING, BUT NONE IN THE AFTERNOON.

wednesday

10 rounds
3 weighted pull ups, 45#
5 dead hang pull ups
7 kipping pull ups

complete in as few sets as possible. coming off the bar at any time during a given round constitutes a set.

Monday, September 14, 2009

tuesday

20 min amrap
5 hand stand push ups
10 reps bench press, 135#
15 push press, 95#
20 dips

Sunday, September 13, 2009

monday

50 wall ball
50 pull ups
35 wall ball
35 pull ups
20 wall ball
20 pull ups

Thursday, September 10, 2009

thursday


5k

Wednesday, September 9, 2009

wednesday

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments


also, post your favorite workout songs to the comments. On that note (pun very much intended), an ipod might not be a bad idea for tomorrows 5K.



Monday, September 7, 2009

tuesday

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.


Sunday, September 6, 2009

Labor Day

We will be closed on Labor Day. Regular class times will resume on Tuesday.

friday

20 min amrap
15 hang cleans, 115#
12 ring dips
21 sit ups

Thursday, September 3, 2009

thursday




7x1 back squats

wednesday

"Cindy"
20 min amrap
5 pull ups
10 push ups
15 squats

Monday, August 31, 2009

tuesday



5 rounds for time of:
75# thrusters, 21 reps
21 double unders

monday

"Lynne"
5 rounds for max reps of:
bw bench press
pull ups

Thursday, August 27, 2009

friday



7x1 deadlift

800m run
40 L-pull ups
800m run
40 strict pull ups
800m run
40 kipping pull ups


question of the day.....
is rhabdo of the biceps possible? thanks "erin"

Wednesday, August 26, 2009


5x5 overhead squats

Monday, August 24, 2009

tuesday wod

"Erin"
5 rounds for time
15 dumbbell split cleans, 40#
21 pull ups

dumbbell split cleans mov

monday wod


4x400
2 min. rest between each


Saturday, August 22, 2009

Thanks Melissa and Dallas...




"Cindy"
20min amrap
5 pull ups
10 push ups
15 squats

Friday, August 21, 2009

reminder about tonight...

5 pm this evening Kettlebell clinic with Melissa and Dallas from Crossfit 603. Let me know if you plan on being here and have not signed up. I am excited about having them here, and hope you guys take advantage of this opportunity.

friday

"Lynne"
(picture day)
5 rounds max reps
BW bench press
pull ups

Thursday, August 20, 2009

Beat BJ's 'Betes!

September 26th we will not have classes.
Come join us as we join BJ and Jenni and Walk for the Cure. You can sign up to walk with us or make a donation by clicking the link below.
If you guys want to, we could even do the Farmers walk for the Cure!?!

thursday



"Annie"
50, 40, 30, 20, 10
double unders
sit ups

Wednesday, August 19, 2009

wednesday


"Randy"
75 power snatch, 75#

Tuesday, August 18, 2009

mark your calendar...

Friday afternoon at 5pm, we have the privilege of having Melissa Byers from Crossfit 603 coming to share her kettlebell knowledge with us. Take advantage of this opportunity!! In order to have enough kettlebell's, I need to get an idea how many of you will be attending....post to comments or sign up at the gym. We are making this available only to current members of Crossfit Richardson, so no drop-ins at this time.

tuesday


5x5 back squats

Sunday, August 16, 2009

monday



3 rounds
50 push ups
20 walking lunges with weight overhead (m45#/w25#)

Saturday, August 15, 2009

sunday


Rest Day



"Running Grace"
400m
10 clean and jerks, 135#
400m
10 clean and jerks, 135#
400m
10 clean and jerks, 135#

Friday, August 14, 2009





With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
and

5 rounds
5 deadlift, 225#
10 box jumps




Thursday, August 13, 2009

A huge congrats to our two new puller-uppers, Jenni and Jen! Awesome job girls!
Todays WOD:
"Karen"
150 wall ball shots


Wednesday, August 12, 2009


"Helen"
3 rounds
400m
21 kb swings
12 pull ups


Tuesday, August 11, 2009



3-3-3-3-3
overhead squats

Monday, August 10, 2009

"Elizabeth"
21, 15, 9
cleans, 135#
ring dips

saturday

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Friday, July 31, 2009

"Cindy"
20 min amrap
5 pull ups
10 push ups
15 squats
or
"Heavy Cindy"
20 min amrap
5 weighted pull ups
10 reps bench press
15 back squats

thursday

Deadlift
10-5-5-3-3-1-1-1

wednesday

"Nancy"
5 rounds for time
400m run
15 overhead squats, 95#

Tuesday, July 28, 2009

"Lynne"
5 rounds max rep
bench press
pull ups

Monday, July 27, 2009

"Fran"
21, 15, 9
thrusters, 95#
pull ups

Friday, July 24, 2009

friday


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.
Compare to 090414
REMINDER: SATURDAY CLASS AT 9am ONLY!!
NO 10am CLASS

Thursday, July 23, 2009

thursday

"Helen"
3 rounds for time
400m run
21 kb swings
12 pull ups

Wednesday, July 22, 2009

saturday morning

SATURDAY MORNING......NO 10AM CLASS!!
WE WILL HAVE CLASS AT 9AM.
CROSSFIT RICHARDSON (JOHN) HAS RENTED THE GYM OUT TO HIS FAVORITE NIECE FOR A "FANCY NANCY" BIRTHDAY PARTY AT 10:30, SO UNLESS YOU HAVE A GIFT, I SUGGEST COMING AT 9AM.
THANKS

wednesday

4x400m run
2 min. rest between each

tuesday

"FGB-ish"
same format as "Fight Gone Bad" with 5 different exercises:
bench press
ghd sit ups
pullups
kb swing
squat clean

monday

"Jackie"
1000m row
50 thrusters, 45#
30 pull ups

Saturday, July 18, 2009

back to posting wods and pics....we are in the midst of changing the website, but for now this will have to do. stay tuned!!

Tuesday, June 23, 2009

monday

"Upside Down Angie"
100 squats
100 sit ups
100 push ups
100 pull ups

Friday, June 19, 2009

Reminder - Closed Saturday

No classes on Saturday, June 20th. John will be back on Monday with the regular schedule.

Friday - "Helen"







"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Thursday, June 18, 2009

Thursday - "Kelly"


"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Wednesday, June 17, 2009

6 pm class times are on...

6 pm class times are back on for this week (Wednesday through Friday).

While the cat's away...

Wednesday









800m run
30 snatches
800m run


Post load and time to comments.

class times this week

wed: 6,7,8,9 am
4 and 5 pm
thur: 6 and 7 am
4 and 5 pm
fri: 6 and 7 am
4 and 5 pm
closed on saturday
back to normal hours on monday

Tuesday, June 16, 2009

Tuesday



"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.


Compare to 070120.


Monday, June 15, 2009

hey, look who's back posting.....



5 rounds for time
135# power cleans, 10 reps
15 push ups

Friday, June 5, 2009

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.
Compare to 060910.

thursday

"lynne"
5 rounds max reps
bw bench press
pull ups

Wednesday, June 3, 2009

5x5 back squat

Tuesday, June 2, 2009

Crossfit Richardson now tweets.....

Those of you who already know me and question my tech savvy doubt that this will last, but work with me why don't you. I signed up for twitter with all the intent in the world to post wods, wod results, random insightful tidbits and who knows what else. Follow along if you like.....my username is xfitrichardson.....chirp, chirp

5 rounds for time
10 SDLHP
10 knees to elbows

monday

"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Friday, May 29, 2009



"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.

Thursday, May 28, 2009

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 070927.

Thursday, May 21, 2009

"Helen"
3 rounds for time
400 m run
21 kb swings
12 pull ups

Wednesday, May 20, 2009

wednesday

5 rounds for time
5 deadlift, #225
10 burpees

tuesday

800 m run
200 total reps
pull ups
push ups
sit ups
squats
800 m run
for time

Monday, May 18, 2009

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Saturday, May 16, 2009

No 10am class this morning.
We will have class today at 9am.
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats

Friday, May 15, 2009

"Crossfit Total"
1rm back squat
1rm shoulder press
1rm deadlift

thursday

3 rounds for time
400 m run
50 air squats

Wednesday, May 13, 2009

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Tuesday, May 12, 2009



"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Monday, May 11, 2009

monday


"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.

friday

"cindy"
20 minutes as many rounds as possible
5 pull ups
10 push ups
15 squats

thursday

21,15,9
deadlift, 185#
knees to elbows

wednesday

"Lynne"
5 rounds max reps
bw bench press
pull ups

Tuesday, May 5, 2009

tuesday



7x3 push press

monday

25 chest to bar pull ups
25 burpees
for time
wod: 7x3 back squats

saturday

21,15,9
box jumps
knees to elbows
push ups
for time

friday

"fran"
21, 15, 9
thrusters, 95#
pull ups
for time

Thursday, April 30, 2009

thursday

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
Post time to comments.
Compare to 060926.
check out the new logo for CrossFit Mom...recognize anyone?

Wednesday, April 29, 2009

wednesday


"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
Post time to comments.
Compare to 070309.

tuesday

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 061130.

monday

"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 060407.

Thursday, April 23, 2009

day 23 friday

class schedule for friday:
6am and 7am
4pm and 5pm


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 081219.

day 22 thursday

no a.m. classes on thursday. we will be open from 4-6 thursday afternoon. morning classes will resume on friday.

Tuesday, April 21, 2009

day 21 wednesday

Annie Lewis Marshall
April 21, 2009
8lbs 10oz
20 3/4"
no crossfit classes wednesday morning, but we will be open from 4pm-6pm wednesday afternoon....see you soon.









Monday, April 20, 2009

closed tuesday

thanks for all of your thoughts, prayers, and kind words on behalf of Julia, Annie and Me. as I write this, Julia is 13 hours into labor and still working at it. We are excited about what the next few hours will bring.
I hate that I will not be able to open the gym on tuesday, but my priority is with my wife and baby. I am so grateful for each of you and look forward to "crushing" some wod's before the end of the week. thank you so much for understanding.

tuesdays wod
for time:
400m run
50 push ups
15 handstand push ups
50 sit ups
15 burpees
50 squats
400m run

Sunday, April 19, 2009

closed monday

well, its baby time!! julia is scheduled to be induced monday morning at 6am (we are still hoping it happens tonight). the gym will be closed on monday. i am pretty sure ALL of you owe me (and yourself) a 5k. thats your monday wod...post times to comments. i will send out a text to all the numbers i have with updates, and will let you know about tuesday as soon as i know anything. thanks for being flexible.

day 17 friday

5x5 deadlift

Thursday, April 16, 2009

day 16 thursday

5k



Richardson Area Young Life
CAR WASH
Help send a kid to camp this summer for the
“best week of their life”!!
Saturday, April 18
11am - 3pm
Northwest corner of Coit and Campbell in the
Cane’s/TCBY parking lot
Presale tickets available for $5
Donations appreciated
All money goes directly to camp scholarships.
Questions? Contact us at 972-774-9014

day 15

"karen"
150 wall ball shots for time

day 14

400 m run
30 squats
30 sit ups
400 m run
20 squats
20 sit ups
400 m run
10 squats
10 sit ups
for time

Monday, April 13, 2009

day 13

"Fran"
21, 15, 9
thrusters, 95#
pull ups
100 ring push ups for time

day 11

"Lynne"
5 rounds max reps
bodyweight bench press
pullups

Friday, April 10, 2009

day 10

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 060919.

day 9

10 rounds for time:
10 sdlhp
10 box jumps
10 sit ups
10 push ups

Wednesday, April 8, 2009

day 8

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.
Compare to 090206.

Tuesday, April 7, 2009

day 7


"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.


who has made any changes to your diet? feeling better? worse? performance improvement? post to comments.

Monday, April 6, 2009

day 6

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090226

Friday, April 3, 2009

day 3

20 min amrap
10 get ups (5ea. hand)
10 push ups

day 2

10 min amrap
10 kb swings
10 walking lunges
10 knees to elbows

Wednesday, April 1, 2009

day 1

for time:
400m row
50 air squats
40 sit ups
30 push ups
20 box jumps
10 pull ups

Tuesday, March 31, 2009

400m run
50 wall ball
30 push ups
800m run
30 wall ball
50 push ups
400m run

The 50 Day Challenge starts TOMORROW!! Thanks to all of you who signed up. Confirm with me through email (john@crossfitrichardson.com)that you are indeed starting your 50 days this week...let me know which class and which day you intend to start. Below are the rules for the competition:

1. Between April 1st and May 20, you must attend 30 classes here at CrossFit Richardson.
2. You must post comments to the blog (www.crossfitrichardson.com) at least 3 days per week regarding workouts completed, nutrition, general thoughts on fitness, or about changes your body is making....we want to know how its going!!
3. Your entry fee must be received by 6pm on Wednesday April 1st.

I will help anyone who wants help with a nutrition plan at your convenience. I am proud of you all for taking the challenge...stick it out for 7 weeks and I promise you will be pleasd with the results. Talk to you soon. Call me if you have any questions 972-386-3477

Monday, March 30, 2009



"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
for time
thx for the pic Bill and Becky!!

Wednesday, March 25, 2009

5k

Tuesday, March 24, 2009

tuesday

"Elizabeth"
21,15,9 reps for time
cleans, 135#
ring dips
monday
"Fran"
21,15,9 reps for time
thrusters, 95#
pull-ups

Friday, March 20, 2009


7x1 weighted pull ups
7x1 weighted ring dips

Thursday, March 19, 2009

7x3 push press

Wednesday, March 18, 2009

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.
Compare to 051204

Thursday, March 12, 2009



Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Compare to 030710.

Wednesday, March 11, 2009

wednesday

3 rounds for time
200m farmer walk
50 squats
50 situps
tuesday
7x1 weighted pull ups
skill: snatch

Monday, March 9, 2009

3 rounds for time
500m row
30 reps bodyweight bench press

Friday, March 6, 2009

Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups
Post time to comments.

Thursday, March 5, 2009

thursday
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 050721.


wednesday
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.

Tuesday, March 3, 2009

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 070116.

Monday, March 2, 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Friday, February 27, 2009

5.5.3.3.1.1.1 reps of clean and jerk
some good videos to watch

Thursday, February 26, 2009

400 m run
30 push press, 95#
20 knees to elbows
10 kb swings, 50#
10 push press, 95#
20 knees to elbows
30 kb swings, 50#
400 m run
for time

Tuesday, February 24, 2009

wednesday

"karen"
150 wall ball shots for time

Ten sprints for time:
Run 100 meters
Post best and worst time to comments.

Monday, February 23, 2009


7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Compare to 071113.

Friday, February 20, 2009


no class on saturday