PREVIOUS WOD
(Workout of the Day)



Roger Nolen 40 m overhead walk
7/12/10
UNLIMITED WOD
4 rounds:
10 overhead squats 95/65 lbs
40 m KB pull with movement 70/53 lbs
10 man makers 30/20 lbs

KIDS
warmup: All Stretches
WOD
3 rounds:
25 snatches
10 man makers
30 supermans

ESSENTIAL MOVEMENT
4 rounds:
5 retracted pushups
10 KB swings
3 x 10-20-10 shuttles

ON RAMP
3 rounds:
10 pushups
20 KB swings
10-20-10 shuttle

GET FIT
4 rounds:
15 retracted pushups
21 KB swings
5 x 10-20-10 shuttles


Our very own Blake Bishop after the first WOD at the July 4th competition
7/10/10
UNLIMITED WOD
5 rounds:
40 m overhead walk 185/135 lbs
30 wallballs 20/15 lbs
40 m BB farmers walk 95 lbs

KIDS
warmup: 2x: 800 m run, 25 pushups, 25 squats
WOD
4 rounds:
15 wallballs
30 situps
4 laps farmers carry


Everyone getting ready to start a 40 m overhead walk 135/95 lbs!
7/9/10
UNLIMITED WOD
overhead squat 4-4-4
snatch balance 1-1-1
snatch 1-1-1

ESSENTIAL MOVEMENT
3 rounds:
row 200 m
5 burpees
5 pullups

ON RAMP
4 rounds:
run 200 m
12 burpees
12 pullups

GET FIT
3 rounds:
run 200 m
12 burpees
12 pullups


7/8/10
WOD
10 rounds:
10 pullups
10 dips
10 situps
10 airsquats


Stefanie Steiner rockin the kettle bell swings
7/7/10
WOD
4 rounds
8 overhead squats @135 lbs
6 manmakers @30 lbs
8 sumo deadlift high pulls @135 lbs
6 one arm snatches @ 70 lbs



Overhead walk for 40 meters w/ 95 lbs
7/6/10
WOD
AMRAP in 15 minutes
20 wall balls @ 20 lbs
15 jack knives
10 box jumps



SSGT Jay Johnson is locked in and WILL NOT stop until he has reached his goal! We thank you for everything you do soldier!
7/5/10
WOD
5 x 200m sprint
then...
deadlift 1-1-1-1-1


Jason Thornhill - Air Force Recruiter doing kettle bell swings.

Thanks to all of our awesome members for making our July 4th Celebration/Military Appreciation Day a huge success!   And thanks, God, for keeping the rain away.  : )
7/4/10
ELITE MEN
1- David Nichols
2- Eric Clark
2 - Kevin Clive
 4 - Chase Durham
5 - Blake Bishop
5 - Mason Ewton
7 - Casey Caudle
8 - Brent Woodside
9 - Andy Atkins
9 - James Aftosmis
11 - Lance Baack
11 - Jay Johnson
11 - Tim Dowd
 14 - Chris Spicer
15 - Dave Malicoat
15 - Mitchell Ralph
16 - Kenny Gayoso
17 - Joshua Schumann
18 - Jason Thornhill
19 - Eric Brasseaux

ELITE WOMEN
1 - Lindsey Sullivan
2 - Cindy Lee
3 - Corinne Oh

ELITE SCALED MEN
1 - Robert Mitchell
1 - Roger Nolen
3 - Dustin Gautreaux
4 - Cole Paschall

ELITE SCALED WOMEN
1 - Cristi Paschall
1 - Shannon Green
2 - Danielle Hinson

SCALED MEN
1 - Jake Floyd
2 - Barry Durham

SCALED WOMEN
1 - Stephanie Steiner
2 - Stephanie Robinette
3 - Leigh Ann Nolen
4 - Melissa Oldbury
4 - Trish Douglas
6 - Andrea Bell
7 - Lisa Stout

MASTERS MEN
1 - Darrell Wurzbach

KIDS ELITE
1 - Mac Stout
2 - Alex Steiner
3 - Jordan Colbert
4 - Hayley Mitchell
5 - Avery Oh
6 - Kendall Oh
7 - Camden Paschall
8 - Tessa Steiner

KIDS SCALED
1 - Connor Atkins
2 - Elijah Torres
3 - Adrianna Hinson
4 - Dylan Scannell
5 - Kendal Simpson
6 - Shelby Emerson
7 - Sydney Emerson



We will miss you Corinne!!!
7/3/10
WOD
AMRAP in 15 minutes
3 cleans at 155 lbs
6 push ups
9 knees to elbows


  
New T-Shirts are $25 through July 4th, then go up to $30.
7/2/10
WOD
Heavy Fran
21-15-9
thrusters @ 95 lbs
pull ups



7/1/10
WOD
push jerk 4-4-4
clean 4-4-4
clean & jerk 1-1-1



Little Jason Oh, dripping sweat, crossfitting his little heart out!
6/30/10
WOD
push jerk 4-4-4
clean 4-4-4
clean & jerk 1-1-1


6/29/10
WOD
4 rounds:
200 m run
25 overhead lunges
60 m farmers walk 70/53 lbs


6/28/10
WOD
25 min AMRAP:
6 power snatches 135/95 lbs
8 push press 135/95 lbs
12 GHD situps


Shawn Carter representing CrossFit FX TX in GREECE!
6/26/10
WOD
row for 30 calories
30 thrusters - 95 lbs
3 rope climbs
30 kettle bells swings - 53 lbs
row for 20 calories
20 thrusters - 95 lbs
2 rope climbs
20 kettle bell swings - 53 lbs
row for 10 calories
10 thrusters - 95 lbs
1 rope climb
10 kettle bell swings - 53 lbs




Sarah Bowes - 25 weeks pregnant.  CrossFit is for EVERYONE!
6/25/10
WOD
AMRAP in 20 minutes
10 pull ups
30 double unders
200 meter run



6/24/10
WOD
3 rounds:
10 deadlifts 155 lbs
15 box jumps
8 front squats 155 lbs
20 wallballs

KIDDOS
warmup: 2x 17 pushups, 43 situps, 22 squats
157 snatches

ON RAMP
WOD
4 rounds:
10 pullups
10 bar SDHP
CF situps
KB V-ups

ESSENTIAL MOVEMENT
warmup: stretch
WOD
3 rounds:
row 300 m
10 deadlifts
10 airsquats

GET FIT
warmup: stretch
WOD
4 rounds:
10 pullups
10 SDHP
10 GHD hip ext
 

Camden - Age 5 - Super CrossFitter (she can do 10 pullups people!)
6/23/10
WOD
21-15-9
cleans 135/95 lbs
ring dips

KIDDOS
warmup: 1x stretch, 1 lap bear crawls, 50 jumprope
3 rounds:
25 kb swings
10 1-arm overhead kb lunges

ON RAMP
WOD
20 min:
12 man makers
10 back ext
15 airsquats

ESSENTIAL MOVEMENT
warmup: stretch
WOD
4 rounds:
row 200 m
10 double rope
balance x 5

GET FIT
warmup: stretch
WOD
3 rounds:
10 wallballs
10 hip ext
10 sdhp


Omar, we hope that CrossFit FX TX has trained you well to go out and serve your country.  Best of luck at Boot Camp on Monday!
6/22/10
WOD
Clean & Jerk
1-1-1-1-1-1
Run 1 mile for time




Miss Cindy is too busy traveling the world, so we'll just pretend like she's still here by posting her picture.   
6/21/10
WOD
AMRAP 25 min:
200 m farmers walk 70/53
15 toes to bar
5 overhead squats 135/95



6/19/10
WOD
"2 minute torture"
thrusters 65/45
pullups
kb swings 53/35
situps
pushups
row for cal

KIDDOS
warmup: 1x 10 x 60 yd sprints, 10 sec 
4 rounds:
200 m run, 3x max hs hold, 20 burpees


squats and lunges and burpees, oh my!
6/18/10
WOD
10-9-8-7-6-5-4-3-2-1
deadlift 135 lbs
clean 135 lbs
front squat 135 lbs



6/17/10
WOD
AMRAP 20:
15 kb swings 53/35
kb sdhp 53/35
15 ghd situps
15 back ext

KIDDOS
warmup: 1x 800 m run, stretches
3 rounds:
3 laps overhead med ball walk
20 oh squats

ON RAMP
WOD
14 min AMRAP:
bear crawl 40 m
15 kb snatch
alligator craswl 40 m

ESSENTIAL MOVEMENT
warmup: stretch
WOD
4 rounds:
row 200 m
10 box squats
10 box dips

GET FIT
warmup: stretch
WOD
4 rounds:
8 pullups
10 box jumps
20 cf situps


6/16/10
WOD
3 rounds:
800 m run
22 pushups, 17 squats, 13 pullups
800 m run
13 pushups, 17 squats, 22 pullups

KIDDOS
warmup: 1x stretches, 20 rollover burpees
4 rounds:
15 db squat cleans, 15 db push press, 30 v-ups

ON RAMP
WOD
3 rounds:
18 airsquats
15 decline pushups
10 box jumps

ESSENTIAL MOVEMENT
warmup: stretch
WOD
12 min AMRAP:
20 m leap frog
8 mod rope climbs
20 m mountain climbers

GET FIT
warmup: stretch
WOD
18 min AMRAP:
first partner 25 airsquats, tag second partner
second partner rows until tagged


6/15/10
WOD
overhead squat 4-4-4-4
snatch balance 3-3-3-3
snatch 1-1-1-1-1-1-1

KIDDOS
warmup: 1x 50 burpee to box jumps, 25 supermans
30-20-10
snatch, box jumps, pushups

ON RAMP
WOD
1-arm kb sdhp 21/15
1-arm kb swing 21/15
1-arm kb pull 21/15

ESSENTIAL MOVEMENT
warmup: stretch
WOD
1 round:
row 400 m
bear crawl 20 m
shuffle left 20 m
shuffle right 20 m
lunge to balance 20 m
run 200 m

GET FIT
warmup: stretch
WOD
10 burpees
8 sec handstand hold
5 incline pushups



6/14/10
WOD
7 rounds:
7 handstand pushups
7 thrusters 135/95 lbs
7 knees to elbows
7 deadlifts 245/175 lbs
7 burpees
7 kb swings 70/55 lbs
7 pullups

KIDDOS
warmup: 1x 1 mile for time
7 rounds:
max handstand hold, 7 db thrusters, 7 knee raises, 7 db deads, 7 burpees, 7 kb sdhp, 7 pullups

ON RAMP
WOD
18 min;
row 200 m
15 oh lunges
10 dips

ESSENTIAL MOVEMENT
warmup: stretch
WOD
3/5/10/15
kb front squat
kb farmers walk
GHD situps

GET FIT
warmup: stretch
WOD
5 rounds:
5x5 jump ropes
5x5 oh lunges
5x5 supermans
5x5 kb pulls
5x5 planks


6/12/10
WOD
5k
at the Susan G Komen Race for the Cure




6/11/10
WOD
4 Rounds:
push press x 10 @40 lbs
kb snatch x 10 left arm @ 53 lbs
kb snatch x 10 right arm @53 lbs
25 air squats




6/10/10
WOD
TABATA
bottom to bottom squat
deadlift 135/95
wallball 20/15 lbs
kb swing 53/35

KIDDOS
warmup: 2x 15 oh squat, 20 knees to elbows, 400 m run/20 laps
12 min AMRAP:
5 pushups, 10 squats, 15 situps

ON RAMP
WOD
15 min:
run 100 m
15 overhead squats
15 pullups

ESSENTIAL MOVEMENT
warmup: stretch
WOD
10 min AMRAP:
15 supermans
10 shoulder activated pushup
5 shoulder activated incline push up

GET FIT
warmup: stretch
WOD
4 rounds:
500 m row
10 pushups
500 m row
10 decline pushups


6/9/10
WOD
8x200 m sprints
rest as needed
then...
300 oh lunges w 65/55lbs

KIDDOS
warmup: 2x 10 rolls, 10 lunges, 10 spins, 10 squats
AMRAP 20 min:
10 db squats, 10 db push press, 3 med ball oh walk

ON RAMP
WOD
2 rounds:
20 kb sdhp
10 kb swings
15 kb pulls

ESSENTIAL MOVEMENT
warmup: stretch
WOD
max modified ring pullups
max ring dips
max jumping pullups

GET FIT
warmup: stretch
WOD
run forward 100 m
20 kb swings
20 jump ropes
50 m backwards bear crawl
20 reverse grip pullups
20 lunge backwards
50 wallballs
100 m run backwards


"Hey guys, lets see who can keep their hand on this hot peice of steel the longest!"...This is what we call a competitive nature  
6/8/10
WOD
20 min AMRAP:
10 ring dips
15 pushups

KIDDOS
warmup: 3x 10 rolls, 10 lunges, 10 spins, 10 squats
WOD
AMRAP 20 min:
10 db squats
10 db push press
3 laps overhead mb walk

ON RAMP
WOD
3 rounds:
12 db cleans
12 oh squats
12 press jerk

ESSENTIAL MOVEMENT
warmup: stretch
WOD
15/10/5/3
run 200 m
mb dead lift
rope tuck jumps

GET FIT
warmup: stretch
WOD
run 400 m
12 bb cleans
12 oh squats
12 press jerks
12 sumo dead lifts


6/7/10
WOD
21-15-9
overhead squats 135 lbs
chest to bar pullups
back extensions

KIDDOS
warmup: 3x max hs hold, 20 airsquats, 20 cf situps
20 squat cleans, 10 m spiderman pushups, 10 pullups

ON RAMP
WOD
18 min:
50 jump rope
10 cf situps
10 mb cleans

ESSENTIAL MOVEMENT
warmup: stretch
WOD
max midified ring pullups
max ring dips
max jumping pullups
max kb swings

GET FIT
warmup: stretch
WOD
20 min:
50 jump rope
10 cf situps
300 m row
10 modified rope climb


6/4/10
WOD
warmup: 1 mile run

5 rounds:
10 overhead lunges 95/75 lbs
20 m bearcrawl
20 m sprint backwards
10 clapping pushups




Farmers Walk
6/3/10
WOD
"Nuts"
10 hs pushups
250 lb deadlift x 15
25 box jumps
50 pullups
100 wallballs
200 double unders
400 m run w 45 lb plate

KIDDOS
warmup: 1x stretching
"Michael Jr"
800 m run
50 supermans
50 situps

ON RAMP
WOD
15 min:
10 supermans
10 mb deadlifts
10 supermans
10 db press

ESSENTIAL MOVEMENT
warmup: stretch
WOD
4 rounds:
15 jump rope
5 sec plank hold
15 airsquats

GET FIT
warmup: stretch
WOD
kb swing with movement 20 m
10 push press
kb farmers walk 20 m


Memorial Day Pot Luck - True CrossFit Style
6/2/10
WOD
4 Rounds
15 box jumps
21 kettle bell swings @70 lbs
50 double unders


Congrats to Jay and Dustin for completing May's 1500 pull up challenge!  This month... 1000 burpees!
6/1/10
WOD
snatch balance 1-1-1-1-1-1
snatch 1-1-1
50 GHD situps
50 GHD Ext

KIDDOS
warmup: 3x 200 m run,  max hs hold, 30 jack knives
40,30,20,10
box jumps
rollover burpees
db thrusters

ON RAMP
WOD
c&j max

ESSENTIAL MOVEMENT
warmup: stretch
WOD
18 min:
jump step right x 20
jump step left x 20
jumping pullup x 5
lunge step right x 20
lunge step left x 20

GET FIT
warmup: stretch
WOD
AMRAP 20 min:
run 200 m
deadlift x 10
jump rope x 15

For Older Workouts and Times, please view our WOD log at the gym or visit www.noscrolls.com and join the "crossfit fx tx" team.