Monday, August 31, 2009


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


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

Thursday, August 27, 2009


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

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

dumbbell split cleans mov

monday wod

2 min. rest between each

Saturday, August 22, 2009

Thanks Melissa and Dallas...

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.


(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!?!


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

Wednesday, August 19, 2009


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 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.


5x5 back squats

Sunday, August 16, 2009


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

Saturday, August 15, 2009


Rest Day

"Running Grace"
10 clean and jerks, 135#
10 clean and jerks, 135#
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.

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:
150 wall ball shots

Wednesday, August 12, 2009

3 rounds
21 kb swings
12 pull ups

Tuesday, August 11, 2009

overhead squats

Monday, August 10, 2009

21, 15, 9
cleans, 135#
ring dips


100 pull ups
100 push ups
100 sit ups
100 squats