CrossFit CenTex

Saturday WOD

Richard — Sat, 19 May 2012 00:00:28 +0000

SAT

Band Sprints

TEAM of 3

KBell Swings

Box Jumps

200m Run

Runner sets pace. Other athletes Kbell Swings and Box Jumps. When runner returns athletes rotate. Score is reps of KBell Swings and Box Jump

WOD 5/18/12

Richard — Fri, 18 May 2012 01:34:07 +0000

FRI

Warm-Up

Bear Complex x5 65/95

Flip O’s

Scorpions

Leg Raises

Strength

Dead Lift 5×1 Find 1RM

WOD

For Time

30 Front Squats 95/135

1 Mile Run

WOD 5/17/2012

Richard — Thu, 17 May 2012 00:00:03 +0000

THUR

Warm-Up

800m Row

15 Half Burpees w/ a lateral plank walk

Strength

AM-Push Jerk 3×3 work on speed

PM- Dead Lift 5×1 (Find 1RM)

WOD

12 Min AMRAP

5 Bar Muscle Ups or Pull Ups

10 HSPU

15 Hang Power Clean 65/95

WOD 5/15 and 5/16/2012

Richard — Tue, 15 May 2012 04:01:52 +0000

TUES/WED

Warmm-Up

2 Rounds

Med Ball Throwx30

Med Ball Sit Upx30

Wall Ball x30

Strength:

Press 5×1 (Find 1RM)

WOD:

TABATA

Burpees

T2B

DUs

Push Press 65/95

Let’s Roll

Richard — Sat, 14 Jan 2012 02:28:14 +0000

As we proudly launch our new website with the help of several rockstars, specifically Adam Kayce at Bright Coconut, we feel we should share some of our thoughts on the new format.

The workout (WOD) will be found on its own blog style feed, along with notes from the coaches regarding specific instructions regarding the how and why of the movements. It may take a few weeks to work through the kinks regarding the format, but our intention is to improve the performance of our athletes. Mobility and recovery homework will be added as well.

Another VERY cool feature will be a weekly blog post by Chad Vaughn. Delving into topics from very technical weightlifting analysis and tips, to coaching here at CrossFit CenTex and elsewhere. We may even get a glimpse into Chad’s journey into the CrossFit world as an athlete and early peaks at articles he has written for the CrossFit Journal.

We also hope to host guest bloggers, with relevant, helpful, and creative content. Anything we feel will improve the performance of our CenTex Athletes.

It is not our intent to blog daily, however we do hope to share new content as often as possible. In the off days, we hope to share tons of photos of the awesome folks who call CrossFit CenTex their training facility. Blogs will feed directly to our Facebook page as well, so important info will be shared in both places.