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Wed WOD 10/22/14

10/22/2014

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STRENGTH: Split Jerk

WOD: 'Grace'
30 Clean & Jerks 135/95#
***Compare to 5/13/14, 1/14/14, 12/19/13 

MFFL Athletes
WOD #8
5 min to find 1 RM Snatch
-5 min rest- 
5 min to find 1 RM C&J
Score: total weight of snatch & C&J lifted

WOD #1: 'Grace'
30 Clean & Jerk for time
Rx men age 35-49 - 135#
Scaled - 85#


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***Reminder: We are taking donations for the rest of the month that will go to FamilyTime Crisis & Counseling Center in Humble. 
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WOD Wed 7/30/14

7/30/2014

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Strength:  Death by Pull ups

WOD: "Fight Gone  Bad!"
Three rounds of:
 
Wall-ball 20/16 (Reps)
SDHP 75/45 (Reps)
Box Jumps 24/20 (Reps)
Push-press 75/45 (Reps)
Row (Calories)

***Compare to 5/1/14; 1/30/14; 11/21/13;  8/29/13; 11/29/12

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.   Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.[1]



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WOD Mon 7/14/14

7/14/2014

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We are in our new location starting Monday morning!  
1116 1st Street E.  Right next door to the Humble Family Skate center.

WOD: 'Cindy'
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

**Compare to 3/18/14; 2/5/14; 5/13/13; 11/14/12; 9/19/12
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WOD Thurs 7/3/14

7/3/2014

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TABATA:
Sit-ups
Med Ball Twist

WOD: 'Isabel'
30 Snatches for time 135/95#


**Compare to 4/17/14


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WOD Thursday 5/1/14

5/1/2014

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Strength:  Clean & Jerk

WOD: "Fight Gone  Bad!"
Three rounds of:
 
Wall-ball 20/16 (Reps)
SDHP 75/45 (Reps)
Box Jumps 24/20 (Reps)
Push-press 75/45 (Reps)
Row (Calories)

***Compare to 1/30/14; 11/21/13; 8/29/13; 11/29/12
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In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.   Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.[1]
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WOD Thurs 4/3/14

4/3/2014

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Warm-up: Virtual Fran

STRENGTH:

Snatch Balance 3 x 3 x 3 x 3
OH Squat 5 x 5 x 5 x 5
start with 50%, add weight to each set

WOD:
'Fran' 
21-15-9
Thrusters 95/65
Pull ups

Compare to 1/14/14, 10/4/13, 7/6/13


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WOD Tues 3/18/14

3/18/2014

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45 Day Challenge benchmark WODs
Endurance:

1000 m row for time

Strength:
Strict Press 5 x 5 x 5 x 5 @ 75%
Split Jerk 3 x 3

WOD: 'Cindy'
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

YOGA Tues night @ 7:30 pm!!!!  
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WOD Friday 2/21/14

2/21/2014

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"Dirty Thirty"
30 reps of each for time:
Box jumps  (24/20")
Pull-ups
KB Swings (53#/35#)
Walking Lunges
Knees to Elbows
Push Press (95/75#)
Good Mornings (45/25)
Wallball (20#/16#)
Burpees
Double-Unders

*** COMPARE 10/18/13; 6/21/13; 4/1/13 12/27/13 ***
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WOD Fri 1/31/14

1/31/2014

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TABATA: 
Plank holds
Hollow rock holds

'Jackie'
800 m run
50 Thrusters 45/35#
30 Pull-ups

**Compare to 5/7/13
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WOD Thurs 1/30/14

1/30/2014

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"Fight Gone  Bad!"

Three rounds of: 
Wall-ball 20/16 (Reps)
SDHP 75/45 (Reps)
Box Jump, 24/20 (Reps)
Push-press 75/45 (Reps)
Row (Calories)

***Compare to 11/21/13; 8/29/13; 11/29/12
Picture
In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of
"rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.[1]
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Sat 1/25/14 'Tag Teaming the Ladies'

1/25/2014

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Partner WOD, one partner working at a time to complete: 

“Annie”

50-40-30-20-10

Double Unders

Sit ups

“Diane”

21-15-9

Deadlifts 225/135

HSPU (1 abmat)

“Grace”

30 Clean & Jerks 135/95

 “Helen”

3 rounds

400m Run

21 KB Swings

12 Pull-ups

“FRAN”

21-15-9

Thrusters 95/65

Pull-ups

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WOD Thurs 1/23/14

1/23/2014

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"Cindy XXX"
Complete as many reps as possible in 20 min:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

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Happy Birthday Angelica! 
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WOD Wed 1/15/2014

1/15/2014

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Skill/ Strength: OH Squats
8 x 5 x 5 x 3
Spend 10 min working on your Overhead Squat to find the correct weight for the WOD that will allow proper mechanics, but still be challenging.

WOD:  'Nancy"
5 Rounds
400 m Run
15 OH Squats

***Compare to 9/13/13; 12/23/12 &  9/12/12
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WOD Tues 12/31/13

12/31/2013

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ENDURANCE: 
5 rounds for reps of:
1:00 ME KB Snatch 53/35
1:00 Rest
 
Annie
For Time:
50 – 40 – 30 – 20 – 10
Double Unders
Sit Ups

**Compare to 11/14/13; 7/15/13; 6/3/13; 5/9/13
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WOD Mon 12/30/13

12/30/2013

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TABATA:
Sit-ups  
Med Ball Twist

'Chasing Cindy'
3 Rounds for Time
400 m Run
3 Rounds of Cindy:
      5 pull-ups
     10 Push-ups
     15 Air Squats

**Compare to 11/12/13; 6/20/13

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WOD Fri 12/20/13

12/20/2013

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Strength:  Deadlift  5 x 5 x 3 x 3

'Mary'

20 min AMRAP                 
5 HSPU                
10 Pistols              
15 Pull-ups

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WOD Thurs 12/19/13

12/19/2013

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WOD #1
5 min AMRAP
5 Thrusters 75/45
5 Burpees
--2 min rest--
5 min AMRAP
5 Thrusters 75/45
5 Burpees

WOD #2
'Grace'
30 Clean & Jerks  135/75#

***Compare to 5/15/13
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WOD Wed 12/18/13

12/18/2013

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Partner 'Kelly'
As many rounds as possible in 30 minutes:
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/16)

Partners alternate movements. Partner 1 will run
400m, when he or she returns, partner 2 will do 30 box jumps. Once partner 2 finishes box jumps,
partner 1 will begin Wallball, then partner 2 will run
400m.

***Compare to 11/4/13
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WOD Thurs 11/21/13

11/21/2013

0 Comments

 
"Fight Gone Bad!"

Three rounds of:
Wall-ball 20/16 (Reps)
SDHP 75/45 (Reps)
Box Jump, 24/20 (Reps)
Push-press 75/45 (Reps)
Row (Calories)
 
Picture
In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. 
Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.[1]
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Thur WOD 11/14/13

11/14/2013

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10 Min AMRAP:
5 Deadlifts #155/135
5 Toes to Bar
5 HSPU

**** 5 Min Rest ***

"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups

****Compare to 7/15/13; 6/3/13; 5/9/13
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