PREVIOUS WOD
(Workout of the Day)



2/27/10
WOD
Fight Gone Bad
5 Rounds:
Row for calories
wall balls
Sumo deadlift high pull 95/65
box jumps
push press 45/35
1 minute on each exercise.  1 min rest.



Watch USA Hockey compete against Canada on Sunday for the GOLD!
2/26/10
WOD
5 Rounds:
30 Wall Balls
30 Back Extensions



2/25/10
WOD
AMRAP 20 min:
10x virtual shoveling 55/45 lbs
10 1-arm kb pull 55/35 lbs
10 jack knives 55/35 lbs

KIDDOS
warmup: 2x 50 pushups, 50 squats, 50 situps
WOD
run continuously for 15 min, every 2 min stop and do 5 broad jumps/pushups
GAME: down, down, down

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5 lbs to last workout)
WOD
21, 15, 9 reps of:
Bench Press
Ring Dips

OPEN
warmup: stretch
moves: clapping pushups, pushups
WOD
4 rounds:
10 clapping pushups
10 pushups
10 clapping pushups
10 pushups

ON RAMP
warmup: stretch
moves: kb swing w movement, side ins
WOD
3 rounds:
10 kb swing w movement
10 kb swing w movement back
side ins x 20


2/24/10
WOD
front squat 3-3-3-3-3
sdhp 3-3-3-3-3
push press 3-3-3-3-3

KIDDOS
warmup: 2x 1 lap bear crawl, 30 pushups, 30 situps, 30 squats
WOD
AMRAP 15 min:
10 db thrusters, 10 db deads, 25 tire jumps
GAME: dodge ball

SPORTS
F&S Stretches
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps (3 min rest)
WOD
AMRAP 15 min:
Max Push Ups
Sprint 100 yards

OPEN
warmup: stretch
moves: wallballs
WOD
"Karen"
150 wallballs

ON RAMP
warmup: stretch
moves: airsquats
WOD
45 min:
15 airsquats
15 press
15 med ball deadlift
15 ghd situps




2/23/10
WOD
1 mile
 400 m backwards
 50 pullups

KIDDOS
warmup: 2x 10 spins, 25 burpees, 10 spins, 25 lunges
WOD
practice olympic lifts w pvc pipe
GAME: dodge ball

SPORTS
F&S Stretches
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps (3 min rest)
WOD
AMRAP 15 min:
Max Push Ups
Sprint 100 yards

OPEN
warmup: stretch
moves: deadlift, burpees, run
WOD
AMRAP 25 min:
7 deadlifts, 9 burpees, row 300 m

ON RAMP
warmup: stretch
moves: row, step ins
WOD
4 rounds:
row 500m
step in x 20 both sides


2/22/10
WOD
4 rounds:
7 1-arm BB deadlift
7 1-arm BB deadlift
9 L-chinups
40 m plate pinch walk

KIDDOS
warmup: 2x 10 laps, 25 tire jumps
WOD
40-30-20-10
wallballs, flips, burpees
GAME: dodge ball

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)
WOD
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

OPEN
warmup: stretch
moves: bar oh lunges, box jumps, kb swings
WOD
4 rounds:
bar oh lunges 30 m
30 box jumps
25 kb swings

ON RAMP
warmup: stretch
moves: back squat, ghd back ext, ghd situps
WOD
5 rounds:
10 back squats
10 ghd back ext
10 ghd situps


kiddos after running 50 laps
2/20/10
WOD
"Griff"
run 800 m
run 400 m backwards
run 800 m
run 800 m backwards

KIDDOS
warmup: 2x 10 laps, 10 pushups, 10 situps, 10 squats
WOD
AMRAP 25 min:
10 pushups, 10 v-ups, 10 db squats  cleans, 10 pullups


2/19/10
HAPPY BIRTHDAY GERARD!!!
WOD
clean and jerk
1-1-1-1-1-1-1

KIDDOS
PLAYDAY/SKILLDAY

SPORTS
F&S Stretches
Strength
Power Snatch 5x3 (set new PR)
WOD
21, 15, 9 reps of:
Bent Over Rows
Strict Chin Ups
then.. 8x 50 yd sprints



2/18/10
WOD
4 rounds:
10 power cleans 135/95
15 kb sdhp 70/55 lbs
20 kb swings 55/35

KIDDOS
warmup: 2x run 50 laps
WOD
practice tire flips, handstand pushups

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5 lbs to last workout)
WOD
21, 15, 9 reps of:
Bench Press
Ring Dips


2/17/10
WOD
2,000 m row
100 oh med ball lunges 20/15 lbs

KIDDOS
warmup: 2x 25 tuck jumps, 25 clapping pushups, 1 lap bear crawl
WOD
3 rounds:
1 lap bear crawl, 50 pushups, 50 squats, 25 burpees
GAME: dodge ball

SPORTS
F&S Stretches
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps (3 min rest)
WOD
10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.


2/16/10
WOD
"CrossFit FXTX Games Chipper"
30 1-arm kb lunges 55/35 lbs
30 knees to elbows
30 kb snatches
30 chest to bars
30 box jumps
30 db cleans 30/20 lbs
30 ring pushups
30 deadlifts 175/115 lbs
30 ghd situps
30 ghd back ext

KIDDOS
warmup: 2x 100 mountain climbers, 25 tire jumps
WOD
10 rounds: 15 burpees to tire hop through
GAME: dodge ball

SPORTS
F&S Stretches
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps (3 min rest)
WOD
10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

OPEN
warmup: stretch
moves: power clean, oh squats
WOD
15 min AMRAP:
power cleans 3x3
oh squats 3x3
20 m sprint

ON RAMP
warmup: stretch
moves: step up, pushups, ring dips
WOD
20 min:
15 stepups
10 pushups
5 dips


2/15/10
WOD
3 rounds:
10 oh squats 95/65 lbs
20 box jumps
30 toes to bar

KIDDOS
warmup: 5 laps, 10 burpees, 5 laps, 10 squats
WOD
3 rounds:
30 jack knives, 10 med ball oh squats, 20 burpees
GAME: down, down, down

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)
WOD
5 rounds:
Sprint 100 yards
6 Right Arm KB Power Snatch 2 Pood
6 Left Arm KB Power Snatch 2 Pood
12 Pull Ups

OPEN
warmup: stretch
moves: bar oh lunges, box jumps, kb swings
WOD
4 rounds:
30 m oh lunges, 30 box jumps, 25 kb swings

ON RAMP
warmup: stretch
moves: kb cleans, kb jerk, kb snatch
WOD
3 rounds:
15 kb cleans
15 kb jerk
15 kb snatch


Happy Birthday DYLAN!
2/13/10
WOD
5 rounds:
400 m run
30 box jumps
30 wallballs 20/15 lbs 10 foot mark

KIDDOS
warmup: 2x: 10 laps, bear crawl 1 lap, hs hold x 5
WOD
5 rounds:
10 pushups, 10 squats, 10 burpees, 10 tire jumps, 10 situps, 10 supermans



Our first snowday at CrossFit FX TX...of course we had to make a Crossfitter snowman!
2/11/10
WOD
7 rounds:
21-3 reps each round
sdhp 135 lbs
toes to bar

KIDDOS
SNOW DAY: build the first CrossFit FX TX snowman!!!

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 5 lbs to last workout)
WOD
"Hammer Gone Bad"
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

OPEN
warmup: stretch
moves: rowing
WOD
row 30 min

ON RAMP
warmup: stretch
moves: row, oh squat, dips, snatch
WOD
20 min:
row 200 m
15 oh squats
15 dips
 

2/10/10
WOD
split snatch
1-1-1-1-1-1-1

KIDDOS
warmup: 2x: 50 laps
WOD
AMRAP 20 min:
15 db deadlifts
10 db squat cleans
5 db thrusters

SPORTS
F&S Stretches
Strength
Strict Pull Ups 3 x max reps (3 min rest)
WOD
5 rounds:
7 Deadlifts 315 lbs
21 Double Unders

OPEN
warmup: stretch
moves: push jerk, bench press
WOD
3 rounds:
5 ring pushups
20 broad jumps
200 m row

ON RAMP
warmup: stretch
moves: kb triple crush, 1-arm kb swing, 1-arm kb pull
WOD
3 rounds:
15 triple crush
15 1-arm kb swing
15 1-arm kb pull


2/9/10
WOD
30-25-20-15-10-5
GHD situps
back extensions
knees to elbows
stiff leg deadlift

KIDDOS
warmup: 2x: 100 burpee to box jump, 100 situps, 100 supermans
WOD
10-9-8....until 1

SPORTS
F&S Stretches
Strength
Strict Pull Ups 3 x max reps (3 min rest)
WOD
5 rounds:
7 Deadlifts 315 lbs
21 Double Unders

OPEN
warmup: stretch
moves: ring dips, ring pullups, air squats
WOD
4 rounds:
30 ring dips
30 ring pullups
30 airsquats

ON RAMP
warmup: stretch
moves: run, oh squats, pullups, kb squats
WOD
20 min:
run 100m
oh squats
pullups


Sarah Bowes
2/8/10
WOD
4 rounds:
10 clapping pushups
10 regular pushups
10 clapping pullups
10 pullups

KIDDOS
warmup: 2x: run 10 laps, 20 burpees, 20 tuck jumps, 20 supermans
WOD
"Kiddo Fight Gone Bad"
3 rounds:
wallballs, med ball deadlifts, tire jumps, db press

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5lbs to last workout)
Press 3x5 (add 5lbs to last workout)
WOD
4 rounds:
Full Gasser
5 Hang Power Cleans 185 lbs
*Rest 1 minute between rounds.


Who Dat?  Masi paying his debt to "Coach G" in blood, sweat, and tears for betting against the SAINTS!
2/5/10
WOD
"Karen"
150 wall ball shots 20/15 lbs 10 foot mark

KIDDOS
PLAYDAY/SKILLDAY

SPORTS
F&S Stretches
Strength
Strict Chin Ups 3 x max reps (3 mins rest)
Hand Stand Holds 5 x max time (1 min rest)
WOD
on the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.

OPEN
warmup: stretch
moves: oh squat, cleans, press jerk, sumo dead lift
WOD
3 rounds:
12 oh squats
12 cleans
12 press jerk
12 SDHP



2/4/10
WOD
5 rounds:
20 db power cleans 30/20 lbs
15 kb pulls 70/55 lbs
10 toes to bar

KIDDOS
warmup: 2x: oh med ball farmers walk 2 laps, 50 situps, 50 supermans
WOD
TABATA 6 min (40/20 sec)
burpees, tire jumps, side to side hops, oh squats

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 5 lbs to last workout)
WOD
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Knees To Elbows
Rest 1 minute
Tabata Sledgehammer Strikes

OPEN
warmup: stretch
moves: jump rope, cf situps, hip extension, mb cleans
WOD
18 min AMRAP
jump rope 50, cf situps 10, ghd situps 10, mb cleans 10

ON RAMP
warmup: stretch
moves: jump rope, cf situps, hip extension, mb cleans
WOD
18 min AMRAP
jump rope 50, cf situps 10, ghd situps 10, mb cleans 10


Dustin and the kids workin really hard!
2/3/10
WOD
AMRAP 25 minutes:
7 deadlifts 175/115
9 burpees
200 m run

KIDDOS
warmup: 2x: bear crawl 1 lap, run 5 laps, 20 pushups, 30 squats, 40 situps
WOD
40-30-20-10
forward rolls, burpees

OPEN
warmup: stretch
moves: wall balls, pullups
WOD
4 rounds:
25 wallball
25 pullups

ON RAMP
F&S Stretches, wide/narrow pullup, reverse grip pullup
5 rounds:
300 m row
10 airsquats


2/2/10
WOD
clean & jerk 1-1-1-1-1-1-1

KIDDOS
warmup: 2x: 10 laps, 50 v-ups, 10 laps
WOD
run continuously for 20 min. Every 2 minutes stop and do 10 pushups, 10 airsquats then continue running

SPORTS
F&S Stretches
Strength
Deadlift 5 RM (add 10 lbs to last workout)
WOD
AMRAP 12 minutes:
Max Rep Pull Ups
Sprint 1/2 Gasser

OPEN
warmup: stretch
moves: wall balls, pullups
WOD
4 rounds:
25 wallball
25 pullups

ON RAMP
F&S Stretches, wide/narrow pullup, reverse grip pullup
15 min:
practice pullups


2/1/10
WOD
with continuous running clock, do amrap squats for 1st minute: subtract your number of squats done from 60 and do that many pullups. 4th minute do the same for pushups. repeat for 12 minutes

KIDDOS
warmup: 2x: 100 pushups, 100 airsquats
WOD
AMRAP 15 minutes:
10 db clean n press
10 burpees

SPORTS
F&S Stretches
Strength
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)
WOD
5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches

OPEN
warmup: stretch
WOD
"Broken Fran" modified
row
thrusters
box jumps
row

ON RAMP
F&S Stretches, airsquats, mb deadlifts, press, CF situps
3 rounds:
airsquats x 15
press x 15
deadlifts x 15
CF situps x 15






 


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