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488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD.jpg

WOD


Thursday - June 22, 2017
Jun
21
10:30 pm22:30

Thursday - June 22, 2017

WOD

Strength
Hang Snatch:
60/4, 70/3, 75/3, 80/2, 85/1*2 sets


Conditioning
AMRAP in 12 min:
12 Bearhug Lunges (35/25 plate)
18 KB Swings (53/35)
12 C2B Pullups | R+ 4 MU

Wednesday - June 21, 2017
Jun
20
Jun 21

Wednesday - June 21, 2017

WOD

Strength
BS: APRE - 2 more weeks of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
For Time, in Teams of Two, Alternating Rounds, 5 Rounds Each:
6 Power Cleans (155/105)
100M Sprint w/Med Ball (20/14)

Tuesday - June 20, 2017
Jun
19
Jun 20

Tuesday - June 20, 2017

WOD

Strength
DL: APRE - 2 more weeks of 6s, stay with it!
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
For Time:
21 Thrusters (95/65 | R+ 115/75)
21 Bar Facing Burpees
15 Thrusters (95/65 | R+ 115/75)
15 Bar Facing Burpees
9 Thrusters (95/65 | R+ 115/75)
9 Bar Facing Burpees

GRAND OPENING - June 19. 2017
Jun
18
9:00 pm21:00

GRAND OPENING - June 19. 2017

Friendly reminder: There will not be any morning classes on Monday, June 19. Only classes available will be 6 and 7 PM. The box opens up at 4:00 for our No Sweat Intros! We will resume regular schedule on Tuesday. Looking forward to seeing you all!

Skill

Proper Squat Form

Hip Extension

Med Ball Cleans

 

Conditioning

CINDY

7-10 Min AMRAP

5 Pull Ups

10 Push-Ups

15 Squats

Thursday - June 15, 2017
Jun
14
9:30 pm21:30

Thursday - June 15, 2017

Closed for the BIG MOVE!

WOD

Go outside and do something fun the next few days! For example: Go for a bike ride, maybe this new thing called a "jog," go swimming, play some basketball with friends.

The possibilities are ENDLESS!!!

Use your fitness!

Wednesday - June 14, 2017
Jun
13
Jun 14

Wednesday - June 14, 2017

Reminder: CrossFit Brownsville will be closed on Thursday, Friday, & Saturday preparation for our BIG move! See you guys on Monday!

 

WOD

Strength
BS: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

 

Conditioning
6 Rounds for Reps,
90 sec on / 90 sec off:
------
Odd Rounds: 20/14 Cal Bike
Even Rounds: 10 Burpee over Box (24/20)
------
With remaining time in each round:
Max Strict Pullups

Tuesday - June 13, 2017
Jun
12
Jun 13

Tuesday - June 13, 2017

Reminder: CrossFit Brownsville will only be open Monday, Tuesday, & Wednesday for regular hours in preparation for our BIG move!

WOD

Strength
DL: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
5 min on, 3 min off, 5 min off, for AMRAP:
200M Run
16 Alt. DB Snatch (50/35)
18 Toes to Bar
Pick up where you left off following rest.

 

 

Monday - June 12, 2017
Jun
11
Jun 12

Monday - June 12, 2017

Reminder: CrossFit Brownsville will only be open Monday, Tuesday, & Wednesday for regular hours in preparation for our BIG move!

 

WOD

Strength
Hang Clean: 60/3, 70/2, 75/2, 80/2, 85/1*2-4sets

Conditioning
For Time:
33-27-21-15-9
Wallballs (20/14)
Double Unders

 

Saturday - June 10, 2017
Jun
9
Jun 10

Saturday - June 10, 2017

WOD

In teams of two, AMRAP in 22 Minutes:
Curtis P's (50/35 DBs)
*Switch after every 5 reps.

Curtis P =
Squat Clean
Stationary Lunge
Stationary Lunge (opp. leg)
Pushpress

Extra

Before
5 min. EMOM - Building
1 Full clean + 1 power jerk
rest 1 min.
5 min. EMOM - Building
1 Full clean + 1 FS + 1 Split Jerk
rest 1 min.
5 min. clock
-Find 1rm Clean and jerk w/ no misses

For Time (4 min cap):
30 Thrusters (115/85)
*Any break = 6 bar facing burpees

12 min. EMOM
E-5 e/leg single leg box step up
O-20 ft. HS walk

After
4 min. tabata - GHD situps to parallel

Friday - June 09, 2017
Jun
8
Jun 9

Friday - June 09, 2017

WOD

Strength
5 sets:
12 Alt. Seated DB Press - building
5 Ring Rows w/ 3 sec. Pause at Top

Conditioning
4 Rounds for Time (20 min cap):
11 Power Cleans (155/105)
2 Rope Climb
11 Burpee Over Bar
2 Rope Climb

Scale 4 Strict PU per 2 Rope Climb

Extra

Before
6 Sets
2 Pause Bench Press - building
20 Bent Over Rows (light and perfect, use back!)

OHS: APRE - Deload
3 sets of 10 repetitions at 80% of tested 6rm from 3 weeks ago

Power/ clapping kips - Accumulate 20 H/A kips where your hands come off the bar
*generate power by tightening connection NOT overextending

9 min. clock
4 min. EMOM
-8 pullups
Rest 1 min.
4 min. EMOM
-8 C2B pullups

Jun
7
Jun 8

Thursday, Jun 08 2017

WOD

Mobility
Pec Smash 1 min e/side
Tricep Smash 1 min e/side
Squat Stretch (elbow to knee) 3 min e/side
Athlete/Coaches Choice

Conditioning
6 Rounds times:
500M Row
Rest 1:1 (or less than 2 min)
**Compare to Wed 5/24

Jun
6
Jun 7

Wednesday, June 07 2017

WOD

Strength
Back Squat: APRE - Deload
3 sets of 10 repetitions at 80% of tested 6rm from 3 weeks ago

Conditioning
Tabata:
Push Ups
Abmat Situps
Double Unders

*8 Rounds of each exercise, 20 sec on 10 sec off, lowest round counts. Complete all of the pushup rounds before moving to situps, and so on.

Extra

Before
Strict Press: in 5 sets find 5RM without failure
*each rep must pause at top of full lockout

Split Jerk: Find max triple in 10 min.
then drop 20% of today's triple and complete 12 reps AFAP

After
200M Farmers Carry

Jun
4
Jun 5

Monday, June 05 2017

WOD

Strength
High Hang Snatch from hip:
Build to heavy set of 3, with any extra time complete drop sets at 90% of best triple

Conditioning
“Helen”
3 Rounds for Time:
400M Run
21 Kettlebell Swings (53/35)
15 Pullups

Extra

Before
FS: APRE – Deload
3 sets of 10 at 80% of tested 6rm from 3 weeks ago

10 Wall walks w/ 2 strict HSPU at top of each
*stay connected, stomach can NOT touch wall

4 sets of Kipping HSPU 5.5.5 clusters
-10 sec. rest b/n each cluster (.)
-60 sec. rest after each set

After – Midline
2 rounds
-30 weighted crunches
-200m heavy sandbag bearhug carry

Jun
2
Jun 3

Saturday, June 03 2017

WOD

Strength
Power Snatch: 10 minutes to build to heavy double working on technique

Conditioning
6 Rounds for Time, in teams of 2, alternating movements:
200M Run
15 Toes-to-Bar
15 Deadlifts (225/145)

Extra

Before
6 min. EMOM:
2 power snatch - building
rest 2 min
6 min. EMOM:
1 Power snatch + 1 Full snatch - building
rest 2 min
4 min. clock:
Find 1RM Full snatch for the day

15-12-9 for time:
Full Snatch (95/65)
Bar MU

25 reps on rings - split as needed
5 sec. hollow hold + 5 arch hold + 1 MU from static arch position

Jun
1
Jun 2

Friday, June 02 2017

WOD

Strength
4 Sets:
Max HS Walks around 4x6' box (stallmat)
8 Single Arm Ring Rows e/arm
10/10/10 Chest supported I-Y-T's

*HS Walk < Shoulder Touches (8-12 reps) < Wallwalks < Plank into Pike Rower slide
*Support Chest with abmat for I Y Ts

Conditioning
21 min EMOM
Min. 1 - 8 e/arm DB Push Press (50/35)
Min. 2 - 18 alt. DB Snatch (50/35)
Min. 3 - 40 Double Unders

Extra

Before
OHS: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
----
Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

20 reps - freestanding handstand kickup and hold

After - Midline/Core:
80 weighted crunches

May
31
Jun 1

Thu, June 01 2017

WOD

Mobility
Lat Smash 2 min e/side
Pec Smash 2 min e/side
Tricep Smash 2 min e/side
Child Pose 2 min

Conditioning
2 Rounds for Reps:
Max Cal on Rower in 90 sec
rest 30 sec
Max Abmat Situps in 90 sec
rest 30 sec
Max 30ft KB Farmers Carry (70/53) in 90 sec
rest 30 sec

*Farmers Carry is 1 rep per 30ft, shuttle style

May
30
May 31

Wed, May 31 2017

WOD

Strength
BS: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
------
Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
4 Rounds for Time (20 min cap):
12 Strict Pullups
300M Run
12 Toes to Bar
Rest 1 minute

Extra

Before
Power Jerk
-Work 90% of last week's complex
-Perform 8 singles EMOM at that weight

3 sets
-8 kipping only pullups + 5 sec. hollow hold at end

3 sets
-4 Hollow/arch kips + 4 butterfly pullups

After
600m KB carry
-Every 50m rotate b/n front rack and farmers carry
**AHAP without overtaxing

Tuesday, May 30 2017
May
29
May 30

Tuesday, May 30 2017

WOD

Strength

DL: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
-------
Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning

5 Rounds for Time:
4 Power Clean & Jerks (155/105)
10 Alt OH Walking Lunges w/single KB (5 L Arm, 5 R Arm | 53/35)
16 KBS (53/35)

Extra

Before
Clean from blocks above knee:
-Work to 90% of last week's heavy double
-Perform 6 singles EMOM at that weight

5 min. practice - freestanding Tripod hold
*shoot for tabata style

5 sets of 6-10 strict HSPU -each w/ 3 sec. lowering

After
4 rounds
-20 GHD hip extensions w/ pause at top
-20 GHD situps lowering only to parallel

May
28
May 29

Memorial Day Murph 2017

"MURPH"

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

 

 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

DO NOT BE DISCOURAGED if you can’t do the entire workout (not many can). Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.

Beginners or non-members of unconfirmed experience level will be scaled or partner accordingly by Our coaches.

May
27
12:30 am00:30

Saturday May 27 2017

WOD
Strength
Power Clean + Push Jerk
10 minutes to work up to heavy single

Conditioning
10 Rounds for Time, in teams of two, alternating complete rounds:
10 Clean & Jerks (115/75)
10 Toes-to-Bar

Extra
Before
6 min. clock
-Find max Power clean + Power jerk
rest 2 min.
6 min. clock
-Find max 2 clean pulls + Clean + Jerk
rest 2 min.
4 min. clock
-Find 1RM Clean and jerk

10 min. to find 6 sec. pause Front squat

10 min. EMOM:
E- 6 H/A kips on bar
O- 3 strict Pullups + 3 strict TTB

5 sets:
2 Pullups + 3 C2B + 4 TTB + 5 Bar MU

May
25
May 26

Fri, May 26 2017

WOD
For Time (25 min cap):
30 OH DB Lunges (15LH/15RH)
100 Double Unders
50 Wallballs (20/14)
20 Strict Pullups
50 Wallballs (20/14)
100 Double Unders
30 OH DB Lunges (15LH/15RH)

Rx Single 50/30# DB
R+ Regionals Event 3

WOD
Before
3 sets
10 bench press
15 standing lateral DB raise

12 min. EMOM E-Max HS hold on wall O-12 alt. single arm KB bent rows

OHS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Accumulate 40 reps HSPU
*each HSPU has a 4 sec. lowering

After
3 rounds not for time
-15 Z-press + 10 sec. OH hold
-12 inch worms

May
24
May 25

THU, May 25 2017

WOD
Mobility
2 min e/side trap smash w/ bar
2 min e/side Quad Roll with Stick
2 min e/side Pec Smash

Skill
Overhead Squat for Position and Depth
10 minutes to complete 4-5 sets of 5 with various loads, working on positioning and technique

Conditioning
AMRAP in 7 minutes:
100M Run
10 Slam Balls (20/14)
20 Abmat Situps
30 Double Unders

May
23
May 24

Wed, May 24 2017

WOD

Strength
BS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
****
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Conditioning
6 Rounds for Times:
500m Row
Rest 1:1, record time for each round. Bigger classes may need to rest a little extra. You’re welcome. 

Extra

Before
Power Jerk + 2 Split jerks
-Work to a heavy set in 7 sets
-Drop 15% and complete 6 single power jerks at that weight

After
-100 hollow rocks

May
22
May 23

Tue, May 23 2017

trength
Deadlift: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

Conditioning
AMRAP in 20 minutes:
11 HSPU
9 Burpee Box Over (24/20)
11 HSPU
7 Front Squats (185/125)

Todays HSPU progression: Hollow Pushup>Box Assisted HSPU (stay verticle)>HSPU

Extra
Before
Snatch from block at mid thigh:
-Work to a heavy triple for the day
-Then drop 10% and perform 5 singles at that weight

Accumulate 40 H/A kips on rings w/ towel b/n feet

10 min. EMOM: 3 Ring MU
*scale with banded MU progression

May
21
May 22

Monday May 22 2017

WOD

Strength
Hang Clean from above knee: Build up and do 3 sets of 2 at one heavy weight

Conditioning
4 Rounds for Time (15 min cap):
12 Deadlift (155/105 | R+ 225/155)
6 Strict Pullup | R+ 4 Ring MU
12 Goblet Squat (53/35 | R+ DB Thrstr (50/35)
6 V-Up | R+ 12 T2B
Rest 2 Minutes after Round 2

Extra

Before
FS: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

5 sets - 10 lateral HS walks on wall e/direction
*alt. starting direction e/set

After
4 rounds
-20 GHD situps
-100ft. farmers carry AHAP

May
19
May 20

Sat, May 20 2017

WOD

Strength
Power Snatch - 10 minutes to build to heavy double,  not TNG

Conditioning
AMRAP in 18 min, in teams of two, split as desired:
10 Ring Dips
10 OHS (95/65)
10 Burpees

Extra

Before Conditioning
--8 min. EMOM - building: 2 Power snatch, not T&G
--rest 2 min.
--5 min. to find max 2 rep hang full snatch
--rest 2 min.
--4 min. AMRAP:
10 alt. DB squat snatch (55/35)
20 UB DU
10 Stone to shoulder (AHAP)

4 min. Tabata - Hollow rock

6 sets of 6 - Butterfly pullups w/ boxes 3' in front and in back

After
4 min. Tabata - Hollow scissor kicks

May
18
May 19

Friday, may 19 2017

WOD

Strength
10 min. EMOM
E- 10 strict press
O- 5 e/arm single arm ring rows

Conditioning
In 15 Minutes:
800M Run
Then AMRAP of:
4 Pushups | R+ Strict HSPU
6 Strict Pullups
12 Air Squats

Extra

Before
12 min. alt EMOM
E- 6 rep wide grip bench press building
O- 15 db flys

OHS: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

6 sets of 5 HSPU w/ 3 sec. hold in the bottom of each kip

After
3 rounds not for time
30 sec. jerk grip OHS hold
20 weighted crunches

May
17
May 18

Thursday May 18 2017

WOD

Mobility
2 min Box Shoulder Stretch
2 min Couch Stretch
2 min Calf Smash
2 min Calf Stretch

Warmup/Skill
3-5 Minutes of Double Under Technique
3-5 Minutes to Accumulate 40 Perfect Air Squats
3-5 Minutes of Hollow/Arch Tech for PU, T2B, or MU

Conditioning
AMRAP in 9 minutes, in 30ft increments (60ft is down + back):
60ft Walking Prisoner Lunge
60ft Bear Crawl
60ft Side Shuffle
60ft Burpee Broad Jump

May
16
May 17

Wed, May 17 2017

WOD
Strength
Back Squat: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
A) 300m warm up then

B) 3 X 800, for times:
Goal is to push hard on 800M but keep all 3 within 5 sec. Record each 800M time NOT including rest. 
Rest = slow jogging 300m between each 800m

C) 300M cool down

Extra
Before
Power Jerk + 8 sec. OH hold on last rep of each set: 40/2, 50/2, 60/2, 70/1, 75/1, 80-85/1*4

After
Accumulate 100 Hollow straight leg lifts

May
15
May 16

Tue, May 16 2017

Strength
Deadlift: APRE -
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps - Weight Change
0-2 - Decrease 5-10#
3-4 - Decrease 0-5#
5-7 - No Change
8-12 - Increase 5-10#
13+ - Increase 10-15#

Conditioning
5 Rounds for Times, Every 4 Min:
12/9 Cal Row
10 DB Push Press AHAP | R+ HSPU
5 Power Cleans (155/105 | R+ 205/135)

Extra
Before
Clean pull to below knee + Clean:
Every 90 sec: 50/3, 60/2, 70/2, 75/2, 80/1, 82-88/1*4

4 sets as warmup on Rings - 20 sec. hollow hold + 6 H/A swings + 20 sec. arch hold

5 sets of following complex: 5 sec. hollow hold + 5 sec. arch hold + 3 H/A swings + 2 MU + 5 sec. hollow hold + 5 sec. arch hold

After
3 sets (e/arm) - 100ft. waiters carry - every 25' stop and do 6 squats in front rack