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

No WOD available
12/7/2019
Handstand Work (Max reps)
Metcon (Time)
It's Alive

**ORANGE**

10 Rounds For Time In Partners
(5 Rounds each)

Relay Style
15 Deadlift 135/95
50m Bear Crawl


Complete entire round before partner begin
12/6/2019
Metcon (Time)
Voyager 1

**ORANGE**

3 rounds
24 Db OH Walking
Lunges 25/15
12 Hanging Knee
Raises

into

3 rounds
20 Wallballs 14/10
20 Situps
(feet anchored)

into

400m Carrying
Wallball & Db

12/5/2019
Metcon (Time)
Mandalorian

**ORANGE**

For Time

800m Run
30 Russian KbS 53/35
600m Run
30 Russian KbS
400m Run
20 Russian KbS
200m Run
10 Russian KbS
_______________________

Core Finisher
(40:00 - 60:00)
4 Rounds - For Quality
10 Pallof Press (ea/s)
10 Supine Knee Raises
20 sec Washing Machine
12/4/2019
Pull-ups (7 sets of 5)
Metcon (AMRAP - Rounds and Reps)
Cindy

**ORANGE**

20 min AMRAP

5 Jumping
Pullups
8 Box Pushups
12 Air Squats


12/3/2019
Metcon (3 Rounds for reps)
Torque Converter

**ORANGE**

For Highest Weight/Watts

10 minutes Accumulate
Db Thrusters
4 x 8
Rest 3:00

10 minutes Accumulate
Hang Power Clean
4 x 8
Rest 3:00

10 minutes Accumulate
4 x 12 sec
Airbike/Row
For Max Wattage

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