2519 S. Lakeline Blvd. Suite 100. Cedar Park, Tx 78613

Friday, July 3, 2009

4th of July Workout


Jordan is flipping some tires!
















WOD:
Red Stripe Farmers Walk #40 each hand
21 DB Squats
Red Stripe Farmers Walk
9 Negative Pullups

3 rounds for time

4TH OF JULY WORKOUT

9:30am

Our Place

Thursday, July 2, 2009

Double Unders















Yay burpees!


WOD
"Annie"

50-40-30-20-10
Double Unders
Sit ups

For time


Wednesday, July 1, 2009

Drills


Sam does death by 10 meters.










WOD:

400m Run
10 OH Squats - #65w/#95m
5 pullups

4 rounds for time

Tuesday, June 30, 2009

10 components














Breanna does some power cleans.

One of the beautiful things about CrossFit is the goal to train each area of fitness.
There are “10 Components of Fitness”:
1. Strength
2. Cardio-Endurance
3. Flexibility
4. Stamina
5. Power
6. Speed
7. Agility
8. Coordination
9. Accuracy
10. Balance

CrossFit trains all of them. Which areas are you lacking in?

From CrossFit Football

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Monday, June 29, 2009

Endurance













Darien does a pull up ladder.


Robin and I had a great time and learned a ton at the CrossFit Endurance Certification.
Lot's of drills and a huge improvement in run efficiency. Check out their site. CrossFit Edurance.


WOD

"Helen"

  • 400 meter run
  • 1.5 pood Kettlebell swing x 21
  • Pull-ups 12 reps
3 rounds for time