CrossFit Brownsville 9:17 AM (0 minutes ago) to me

WOD

2/20/18

4 Rounds for Time: 500M Row / 1500M Bike 20 Wallballs (20/14) 25 Abmat Situps | R+ 15 GHD Situps 1 Squat Clean & Jerk (80% of 1RM) *Alternate between row and bike.

02/19/18

The Open Starts Friday! Sign Up today. WOD Strength Snatch: 12 minutes of technique work, double up to 85% Conditioning AMRAP in 5 minutes: 12 Toes to Bar 9 DB Thrusters (50/35s) 60 Double Unders - Rest 2 min. - Repeat as 4 min AMRAP - Rest 2 min. - Repeat as 3 min...

02/16/18

WOD "15.1" AMRAP in 9 Minutes: 15 Toes-to-Bars 10 Deadlifts (115/75) 5 Power Snatches (115/75) After 2 min. Tabata - hollow hold 2 min. tabata - hollow scissor kicks 2 min. tabata - arch hold

02/16/18

WOD "15.1" AMRAP in 9 Minutes: 15 Toes-to-Bars 10 Deadlifts (115/75) 5 Power Snatches (115/75) After 2 min. Tabata - hollow hold 2 min. tabata - hollow scissor kicks 2 min. tabata - arch hold

Valentine’s Day

WOD Strength 4-5 Sets: 5 Bench Press @ 70% 7 Supinated Barbell Rows Conditioning 12-9-6 for Time: DB Thrusters (50/35) C2B Pullups *Rest 1:1 and Repeat *Max Rest of 4 Minutes *Record both Times

02/13/18

Strength Push Jerk: Build to Heavy set of 3 *If tight shoulders restrict OH position at all, do NOT jerk, Push Press in place Conditioning AMRAP in 14 minutes: 16 Jumping Lunges 10 Toes to Bar 20 Double Unders 1 Minute Rest

02/12/2018

Strength:  EMOM x 8 min: 2 Full Cleans @ 80% of best clean Conditioning: 12 min. AMRAP -15 Bar Facing Burpees -21 Front squats (95/65) / RX+ OHS (95/65) -12 pullups / 7 Bar MUs (Dont rip, the open is next week, scale accordingly!)

02/09/2019

02/09/2019

Reminder, we will have our full morning schedule, but only 3pm and 4pm classes in the afternoon. We have our Ladies night / WOD and Wine event tomorrow evening at 7pm. https://facebook.com/events/1606012306150215/ Strength/Warmup 3 sets: 10 close grip OHS w/ bar only...

02/06/2018

WOD Conditioning 5 Rounds for Time: 10 C2B Pullups 20 Air Squats 40 Double Unders 1 Min Rest R+ 5 Rounds for Time 6 Bar MU 18 Alt. Pistols  60 UB DU  Rest 1:1 Strength 4 sets 15 banded good mornings (band under feet and around shoulders) 15 GHD situps to parallel (w/...

02/05/2018

Strength Front Squat: 2 reps at 75-85% - EMOM for 8 sets Conditioning AMRAP in 7 Rounds - 60 sec on / 90 sec off: 10 DB Thrusters (50s/35s) Max burpee 20" box step up overs w/ DBs in hands in remaining time

CROSSFIT

10/23/2019
Thruster (10 mins. Building to a Heavy)
Metcon (Time)
"KnightFall"

***Orange Level ***
4 Rounds:

16 Db Snatch 35/20 (ND)
12 Db Thruster (ND)
6 Burpees over Db
16 Db Snatch (D)
12 Db Thruster (D)
6 Burpees over Db
Workout: <20:00
10/22/2019
Barbell Row (12 Mins. Building )
Metcon (Time)
"Bamboo Shoot"

*** Orange Level***
For Time:
8-7-6-5-4-3-2-1
Jumping CTB Pullups
Box Jumps 24/20

Directly Into

2-4-6-8-10-12-14-16-18-20
Abmat Situps
Doubleunders →
Singleunders x 3
Workout Goal: <18:00
10/21/2019
Metcon (AMRAP - Rounds and Reps)
"Vulcan"

***Orange Level***
15 Min AMRAP
6 Pushups
9 Deadlifts 95/65
12 Air Squats
150m shuttle run

~Core Finsher~
3 Rounds:
10 Deadbugs (ea/s)
10 Turkish Situps (ea/s)
10 Single-leg Deadlifts
(ea/s)
Workout Goal: 5+ Rounds
No WOD available
20.2
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells
10/18/2019
Metcon (Time)
For Time
Team of 3:
(30min Cap)
3,000m row (500m intervals)
1 mile run (together)
50 synchro burpees

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