CrossFit Katy

January 30th

Strength

Back Squat

5 - 5 - 5 - 5

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Conditioning

As many reps as possible in 8 minutes of:

    8 Goblet Squats (55#/35#)

    8 Abmat Sit-ups

    8 Kettlebell Swings (55#/35#)

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ADVANCED CLASS

Warm up

    2,000 meter row, then

    3 rounds of

        15 GHD

        16 dumbbell weighted lunges

        15/10 chest to bar pullups

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Strength

    Front Squat

    5 @ 50% 1 RM

    5 @ 65%

    5 @ 75%

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Conditioning

    3 rounds against 2 minute clock of:

        2 Front Squats (92% 1 RM)

        Max rope climbs in remaining time.

    And,

        1 minute max bodyweight back squats.

    

January 29th

Warm Up/Technique Work

    Push Press

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Conditioning

For time complete:

150 Push Presses*

*Every minute complete 3 burpees.

January 28th

Conditioning

"LAREDO"

Six rounds for time of:

    24 Air Squats

    24 Push-ups

    24 Walking lunge steps

    400 meter run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, who was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

http://www.crossfit.com/mt-archive2/008701.html

 

January 26th

8 A.M. SQUAT CLASS

Front Squat

    5 @ 40%

    5 @ 50%

    3 @ 70%

    3 @ 80%

    1 @ 90%

    1 @ PR + 5 lbs.

    1 @ PR + 10 lbs. (if prior lift successful)

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9 A.M. CLASS PARTNER WOD

For time complete*:

    15 - 10 - 5

        Burpee box jumps

        After each round 100m farmer's carry

    15 - 10 - 5

        Thrusters

        After each round 100m farmer's carry

    15 - 10 - 5

        Deck squats

        After each round 100m farmer's carry

*Partner 1 completes a set of 15 reps, then partner 2.  Partner 1 completes 50m farmer's carry, partner 2 does a 50m farmer's carry.  Partner 1 completes a set of 10 reps, then partner 2, and so on until all sets of reps for each movement are completed by each partner with a farmer's carry after each set of reps.

January 25th

Technique/Strength Work

8 rounds, not for time of*:

    3 Deadlifts

    3 Power Cleans

*Work up to max weight of unbroken set of 3 deadlifts and 3 power cleans.  Focus on form.  Record highest weight done unbroken.

 

January 24th

Strength

Push Press

    3 - 3 - 3 - 3

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Conditioning

As many reps as possible in 12 minutes of

    3 Push Press (75% of 3RM)

    6 Front Squat

    9 Pullups

January 23rd

Conditioning

6 rounds for time of:

    10 Kettlebell Swings

    10 Kettlebell High Pulls

    10 Burpees

    200 meter run

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ADVANCED CLASS

Warmup:

    1.4 mile loop

WOD 1:

    100 Double Unders

    20 Wall Balls (20#/14#)

    20 Kettlebell Swings (70#/55#)

    20 Pistols

    20 Deadlifts (275#/185#)

WOD 2:

    12 - 9 - 6 reps of

        Chest to Bar Pullups

        Thrusters (M:  95#/135#/185#; W:  65#/95#/135#)

 

January 22nd

Strength

Backsquat

3 - 3 - 3 - 3 - 3

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Conditioning

As many reps as possible in 12 minutes of:

    30 overhead plate lunges

    10 slamballs

January 21st

Conditioning

For time complete:

    800 meter run

    100 push-ups

    100 sit-ups

    100 air squats

    800 meter run

January 18th

Strength

Strict Press

5 - 5 - 5 - 5

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Conditioning

"KAREN"

150 Wallballs for time (20#/14#)