Wednesday, October 1, 2014

Hard Work Beast Talent

Strength: Snatch

Amrap 12
3 Power Snatch (RX-155/105, L2-115/65, L1-75/35)
6 Strict HSPU (L2-Modified, L1-DBSP)
9 Toes To Bar (L2-KTC, L1-Sit Ups)
100M Sprint

Shelley doing work

Tuesday, September 30, 2014

Unleash The Beast From Within

Skill: Rowing

Amrap 9
10 Burpees
15 Toes To Bar (L2-KTC, L1-Sit Ups)
50 Double Unders (L2-25DU, L1-50 Singles)

Sarah showing her strength

Monday, September 29, 2014

It's Dirty, Time to Clean!

CrossFit Kids Class - 5:00pm

Strength: Clean

250M Run
50 Sit Ups
40 Air Squats
30 Power Cleans (RX-115/85, L2-95/65, L1-75/45)
20 Front Squats (RX-115/85, L2-95/65, L1-75/45)
10 STO (RX-115/85, L2-95/65, L1-75/45)
100 Double Unders

Alecia can clean

Sunday, September 28, 2014

Saturday, September 27, 2014

Weightlifting Meet

We're closed today. We'll be at CrossFit Terrell for a weightlifting meet.

Be comfortable and flexible in the bottom

Friday, September 26, 2014

Be Fierce

Strength: Snatch

4 Rounds
Run 250m
50ft HS Walk
15 Power Cleans (RX-135/95, L2-95/65, L1-65/35)
20 Burpee Box Jumps (RX-24/20, L2-20/16, L1-16/12)

Coach Shelley working on her OHS

Thursday, September 25, 2014


Skill: Handstands

WOD: Isabel
30 Snatches (RX-135/95, L2-95/65, L1-65/35)

Coach Nick has been putting in work