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7:15 Wednesday Night Crossfit

WOD:

18-15-12-9-6-3...Done!

Virtual Shoveling (45/25lbs)
Alternating Overhead Step-ups (35/25lbs)
Knees to Elbows


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Crossfit 7:15 Wednesday Night Magic!

3 Rounds In Kettle Bell Hell:

6 KB Single Arm Clean & Press
6 KB SDLH
6 KB Squat Cleans
6 KB Swings
6 KB OH Sit-ups
6 Burpee-Pull-up

110 Yd. KB Farmers Carry

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7:15 Wednesday Night Fit and Fearless Madness

"Strength and Honor"


4 Rounds

21 Box Jumps
15 SDLH (75/55lbs)
9 KB Squat Cleans



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7:15 Wednesday Night Posse!

Start with a "Fun Run"!

3 Rounds:
10 Deadlifts (185/105lbs)
25 Double unders (150 Singles)


Shanna- 6:18 Rx'd
Diana- 5:46 (95lbs)
Mimi- 6:53 (55lbs)
Amanda- 9:08 (55lbs)
Brianna- 12:27 (95lbs)

Justin- 9:18 Rx'd
Woodrow: 8:25 (135lbs)
Matt- 9:39 (155lbs)
Ben- 10:08( (DB Squat Cleans)
Robert- 11:10 (135lbs)

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6pm Friday Madness!

3 Rounds:
20 Deadlifts (155/95lbs)
15 Ring Push-ups
10 Single Arm KB Clean and Press (55/20lbs)


Evelyne (EO)- 15:32 (25lbs DL/12lbs C&P) Today was EO's first WOD!!!
Walt: 11:28 Rx'd
Joey: 12:25 (135lbs DL)
John: 13:11 (assisted ring push-up)
Sean: 15:04 (135lbs DL)

Well done gang!

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Wednesday Night 7:15 “Game on”

3 Rounds:

250m Row
20 Thrusters (95/45lbs)
15 Shazams/Parallette Sits
10 Tire Flips



Dianna- 16:38 RX'd
Mimi- 16:59 (25lbs.)
Shanna- 18:48 RX'd

Justin- 15:06 RX'd
Woodrow- 15:25 RX'd
Robert- 18:13 (75lbs.)
Matt- 18:20 (75lbs.)

"Get in where you fit in"

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Congratulations Coach Candy Walls!

Fit and Fearless Family:

Please be sure to show some love and congratulate Candy on her epic performance last weekend at the 2010 Crossfit FX TX Games- Unleashed. Candy tied for first place at the games and was slightly edged out in a grueling tie breaker by 2 points.

Congratulations Candy for bringing home the Silver last weekend, and good luck to you in the Sectionals which will be held here in Austin, March 13th-14th at Camp Mabry!


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7:15 Wednesday Night Chipper!

15 OHS 95/25lbs
30 Pull-up
30 Box Jumps

15 Shotguns
30 Push Press 95/25lbs
30 KB Swings 52/25lbs

15 Thrusters 95/25lbs
30 Burpees
30 Med Ball Slams 20/14lbs

Burpee to Broad Jump- Length of gym and back...

"Do Work"


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Wednesday Night 7:15 Madness!

TEAM WOD:

Bear Complex (3x4) 115lbs/65lbs
Wall Ball (3x20)
K2E (2x10)
DONE!!!




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Friday WOD 6pm

21-15-9

KB Swings
Shazams
Burpee to Broad Jump




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7:15 Wednesday Night WOD

50 Thrusters 45/25lbs
25 Burpees
50 Parallette Sits
250m Row




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7:15 Monday Night WOD

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


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7:15 WOD

AMRAP 20 Mins.

3 Burpees
6 Med Ball Slams
9 KB Swings


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7:15 Monday Night Fun

10-9-8...-3-2-1

Push Press
Shotguns
Ring Rows

3 minute Rest

7-6-5...-3-2-1
Push Press
Shotguns
Ring Rows



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7:15 Interval Training Say What?!?!

2 times through @ 5 Intervals for ea. exercise. (2 minute break between circuit)

Box Jumps
Pull-ups
Shotguns
Row (for Kcals)





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