Thursday, January 29, 2009
Wednesday, January 28, 2009
the crossfit richardson weather center is reporting a 2pm opening today.
Tuesday, January 27, 2009
no 6am class on wednesday...most likely opening at 7am. check back for updates
WE WILL BE CLOSING TODAY @ 11AM DUE TO THE WEATHER...
WOD for you to do at home (post results to comments)
100 push ups for time
rest 2 min
100 sit ups for time
rest 2 min
50 push ups in as few sets as possible
rest 1 min
50 v-ups in as few sets as possible
"CrossFit Total" on wednesday
check here for morning class status.
post your local weather updates to comments. let me know if you have plans to be here this afternoon...if I had to guess now, I would say we will be closed this afternoon. check back later for updates or call 214-636-3555
Monday, January 26, 2009
"Lynne"
5 rounds max reps
bodyweight bench press
pull ups
post reps to comments
Thursday, January 22, 2009
Wednesday, January 21, 2009
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments.
Greatest number of reps in any sets breaks ties.
Tuesday, January 20, 2009
Monday, January 19, 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
Friday, January 16, 2009
Thursday, January 15, 2009
30, 20, 10 reps for time:
45# thrusters
push ups
walking lunges
knees to elbows
Tuesday, January 13, 2009
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Friday, January 9, 2009
For time:Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
Post time to comments.
Thursday, January 8, 2009
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.
Compare to 061017.
Placing a dumbbell between the legs above crossed ankles works great.
Post loads to comments.
Compare to 061017.
Wednesday, January 7, 2009
Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
Post rounds completed to comments.
Tuesday, January 6, 2009
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
scroll down and watch the snatch instruction...we will get some more practice today.
Monday, January 5, 2009
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups
Post rounds completed to comments.
Subscribe to:
Posts (Atom)
