WOD (Workout of the Day)

WOD (workout of the day) – Courtesy of ET from CFSD

WOD 07/01

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Warm Up: 2 Rounds of KB Swings, Pull Ups, Push Ups

Jennifer = 1 pood KB, Jumping Ring Pull Ups     Todd = 1.5 pood KB

WOD = Barbell MetCon – courtesy of CF San Diego

1 Round of:

800 meter Run, 50 BS, 50 FS, 50 OHS, 50 SH P, 50 PP, 50 PJ, 50 Cleans, 800 meter Run

(Never to set the barbell down at any point in time)

Todd = 45# Barbell  (on-going training for a Sub 3 FRAN)

Jennifer = 35# Barbell (in quest of a loaded full ROM OHS and loaded Cleans)

WOD (workout of the day) 063008

WOD 06/30
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WELCOME TO THE MORNING CLASS DAVID!!  MORE FUN TIMES TO COME!!

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PM WOD: 5 Rounds for Time

20 KB Swings

20 Dips

20 Box Jumps

20 1 Arm Ring Body Rows

200 meter Run

Jocelle = 28:27 (18# KB, 26#KB on 5th Round, 17" Box Jumps)

Piper = 29:35 (26# KB, 18" Box Step Ups, 4 rounds)

GREAT JOB EVERYONE ON BOTH AM & PM CLASSES!!

WOD (workout of the day) TEXAS MAN O’ WAR

WOD 06/27
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PLEASE CLICK ON THE SAME PHOTO ICON TO THE RIGHT SIDE BAR FOR MORE PHOTOS.

CrossFit Warm Up 2 Rounds

WOD:  TEXAS MAN O’ WAR

(WOD was inspired by Belgian CrossFitter, Richard V., with a Sugar Land twist)
1 Round for time (load and modifications are indicated next to the name)

21 Kettle Bell Swings
18 Pull Ups
3 Texas Style Renegade Man-Makers
15 Kettle Bell Swings
12 Pull Ups
6 Texas Style Renegade Man-Makers
9 Kettle Bell Swings
6 Pull Up
9 Texas Style Renegade Man-Makers

Maria A (26# KB, Jumping Pull Ups/Body Rows, 8# DBs REG Renegade ManMakers) = 11:40
Lupe E (44# KB, Jumping Pull Ups, 15# DBs REG Renegade ManMakers) = 12:43
Todd C (54# KB, 20# DBs) = 14:29

SKILLS & DRILLS: TABATA THRUSTERS SCORE (lowest rep for all rounds)

Maria (35# Barbell, 4 Rounds) = 4
Lupe (45# Barbell, 7 Rounds) = 3
Todd C (65# Barbell, 7 Rounds) = 3

RESULTS ARE DEFINITELY EARNED BY HARD WORK!!  BEASTLY EFFORTS TODAY!!!  GREAT JOB MARIA, LUPE AND TODD!!


WOD (Workout of the Day) 0626

WOD 06/26

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Front Squats 5-5-5-5-5

and

3 Rounds for time

400 meter run
25 65# Barbell Floor Windshield Wipers
25 65# Barbell Front Squats
25 Knees to Elbow

Todd C = 26:30

WOD 062508

WOD 06/24

AMRAP (as many rounds as possible) in 20 minutes

5 Pull Ups

10 Alternating Pistol Squats (one-legged squats)

15 Sit Ups

**** NO GROUP CLASS ON WEDNESDAY, June 25, 2008 ****

*****FIGHT GONE BAD WORKOUT LAST SATURDAY WAS AWESOME*****

LAURA WESTERN ON CROSSFIT FUNDAMENTALS:

Laurawpushups1010625 Laurawpushupsfundamentals0625 Laurawjumpingdips0625

Laurawlearningtokip0625a_3 Laurawlearningtokip0625b 

The session focused on correcting the Knee Push Up and on introducing Ring Dips and Pull Ups (aka, KIPs in CrossFit).  We will see how the Jumping Pull Ups increase her strength to a successful full range of motion Dead Hang Pull Up.  Way to go Laura!  We’ll see you at the night group classes after the July 4th weekend.

CF Sugar Land WOD (Modified Ivan the Terrible)

WOD 06/24

CFWU x2

Snatch Balance and More Overhead (OH) Skills Practice – 5 Rounds:  Todd (65#), Lupe (PVC) and Maria (PVC)

WOD:  1 Round for Time

1 min Jump Rope

50 Walking Lunges

50 Ring Push Ups

100 Jump Rope

40 Walking Lunges

40 Ring Push Ups

100 Jump Rope

30 Walking Lunges

30 Ring Push Ups

Todd (RX’d) = 16:18

Maria (Reps: 25,15,10 and Knee Push Ups) = 15:07

Lupe (Reps: 50, 30, 20, no jump rope on 3rd set and Regular Push Ups) = 21:14

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Welcome Maria and Lupe to the early morning class!!!  Way to go on pushing your limits! 

FIGHT GONE BAD – OPENING DAY “WOD”

WOD 06/22
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Crossfit_sugar_land_opening_day_a_2 Crossfit_sugar_land_opening_day_b Crossfit_sugar_land_opening_day_c
Crossfit_sugar_land_opening_day_d Crossfit_sugar_land_opening_day_e Crossfit_sugar_land_opening_day_cf_ Crossfit_sugar_land_opening_day_ear Crossfit_sugar_land_opening_day_sdh Crossfit_sugar_land_opening_day_s_2 Crossfit_sugar_land_opening_day_s_3 Crossfit_sugar_land_opening_day_wal Crossfit_sugar_land_opening_day_w_2 Dsc00069 Crossfit_sugar_land_opening_day_pus Crossfit_sugar_land_opening_day_p_2 Crossfit_sugar_land_opening_day_p_3 Crossfit_sugar_land_opening_day_p_4 Crossfit_sugar_land_opening_day_p_5 Crossfit_sugar_land_opening_day_p_6 Crossfit_sugar_land_opening_day_p_7 MORE PICTURES VIA FLICKER

June 21, 2008 was the grand opening  day!  We would like to thank Safety America, CF Houston (Carlos, Lisa, Audrey & Jonathan), CF The Woodlands (Scott W), CF Katy (Neal K), CF Humble (Katie) and CF BreakAway Speed (John) for celebrating it with us and for their generous help in making CF Sugar Land’s first free grand opening workout become a big success.  Thank you CF Houston for sharing some of the pictures from your camera.  We had a great turn out!  Please click on the file below to see today’s WOD (workout of the day), FIGHT GONE BAD, results. 

We also would like to welcome and thank everyone who came by and especially those who participated in the WOD.  One of the participants, Steven Novak, drove all the way from the ClearLake area. We certainly hope you all had a great experience.  Lots of hard work!  This is just the start of CrossFit making a big splash in the Houston and surrounding area.  Established CF affiliates already paved the way.  The whole CF community is now working on making it a huge freeway! 

Registration is now open and classes will start as early as next week (with the exception of Friday afternoon and Saturday, June 27th & 28th).  Please call for more information as the classe are now forming.

Download opening_day_fight_gone_bad_score_june_21_2008.xlsx

       RESPECTIVE ORDER OF REP #s PER ROUND = BOX JUMPS/STEP UPS, SDHP, WALL BALL, PUSH PRESS, BURPEES
(Box height, Kettle Bell wt, ball wt, dumbells wt)                                 ROUND 1 ROUND 2 ROUND 3 TOTAL

Almeida, Alejandro 17",18lbs,6lbs, 20lbs)

                               16,17,20,15,21

6,10,6,13,11

11,20,10,7,6

189
Bryant, John (20", 54lbs, 10lbs, 45lbs)                                18,27,32,22,12 12,21,24,19,7 12,12,16,15,6 257
Calhoun, Antoinette (12", 18lbs, 8lbs, 10lbs)                                11,10,25,40,10 10,0,0,20,0 10,10,15,0,8 169
Castleberry, Greg (20", 54lbs, 10lbs, 45lbs)                                21,35,21,15,25 18,23,18,15,12 20,20,20,15,10 288
Cox, Jennifer (18", 8lbs, 6lbs, 20lbs)                                18,24,32,19,11 14,23,30,17,8 14,23,32,15,8 288
Crosswhite, Todd (20", 53lbs, 10lbs, 45lbs)                                22,20,23,50,14 9,13,18,30,14 10,15,15,25,15 293
Edmonson, Joanna (15", 18lbs, 8lbs, 10lbs)                                25,12,16,22,6 16,5,7,12,6 18,10,5,20,6 186
Elder, Debbie (12", 24lbs, 8lbs, 16lbs)                                18,24,20,25,15 20,18,17,29,11 19,14,12,23,12 277
Elder, Melissa (15", 24lbs, 8lbs. 24lbs)                                23,20,25,21,10 23,18,15,10,17 23,17,14,10,16 262
Elder, Natasha (12", 18lbs, 6lbs, 16lbs)                                23,20,10,17,12 20,16,17,15,10 25,15,15,20,10 245
Exline, Rob (18.5", 53lbs, 10lbs, 45lbs)                                20,42,22,24,13 20,30,22,17,14 20,30,22,17,13 326
Exline, Sandra (17", 20lbs, 6lbs, 20lbs)                                      17,31,17,45,14 16,21,14,33,13 17,20,15,33,10 316
Fortune, Michelle (18", 20lbs, 6lbs, 20lbs)                                 25,23,10,24,12 18,24,19,21,10 24,19,15,25,11 280
Gifford, Billy (19", 53lbs, 10 lbs, 40lbs)                                28,39,23,15,15 25,30,25,30,12 31,26,31,30,12 372
Gifford, June (10", 10lbs, 4lbs, 10lbs)                                17,15,21,20,8 Only 1 Round 81
Gifford, Nikki (17", 18lbs, 4lbs, 10lbs)                                18,18,32,16,9 19,21,25,18,9 22,27,33,12,11 290
Gomilla, Mark (18.5", 25lbs, 10lbs, 24lbs)                                14,27,19,24,11 12,18,13,16,8 11,19,12,11,7 222
Gosda, Becca (20" 24lbs, 8lbs, 24lbs)                                 21,17,24,19,9 19,15,15,9,8 14,14,17,10,9 220
Gosda, Janey (18", 18lbs, 6lbs, 20lbs)                                 22,9,14,23,7 17,12,18,16,7 20,9,16,16,7 213
Hamed, Caroline (10", 10lbs, 8lbs, 20lbs)                                19,9,14,9,10 Only 1 Round 61
Hawthorne, Monica (12", 8lbs, 10lbs, 20lbs)                                15,12,15,10,6 25,16,9,20,4 19,10,10,20,5 196
Hinrichs, Erica (12", 18lbs, 6lbs, 10lbs)                                22,34,13,23,15 18,22,8,16,7 17,17,10,15,6 243
Ibarra, Rico (20", 53lbs, 10lbs, 50 lbs)                                52,26,20,19,20 39,20,15,20,15 40,22,14,21,16 359
Johnson, Byron (18", 25lbs, 10lbs, 45lbs)                               15,22,17,26,16 13,22,19,23,11 11,19,19,18,11 262
Kay, Neal (20", 53lbs, 10lbs, 50lbs)                               19,25,22,33,23 14,20,18,23,13 12,16,20,24,13 295
Kelly, April (10", 18lbs, 4lbs, 16lbs)                               30,11,14,16,9 14,23,16,17,6 12,17,14,30,5 234
Kelly, Jim (20", 54lbs, 10lbs, 45lbs)                               18,18,37,20,12 15,21,23,16,8 19,20,25,15,12 279
Kelly, Todd (19", 35lbs, 8lbs, 30lbs)                               21,19,19,22,7 12,16,14,15,8 15,13,16,17,5 219
Laxson, Brandon (20", 54lbs, 10lbs, 45lbs)                               15,39,19,16,13 7,23,14,8,7 10,15,19,11,4 220
Liu, Mike (18", 40lbs, 10lbs, 40lbs)                               23,19,22,39,13 7,0,0,12,6 11,14,7,11,4 188
Nguyen, Anthony (18.5", 20lbs, 6lbs, 30lbs)                              18,21,14,37,8 9,13,15,7,6 7,713,12,7 194
Nguyen, Jimmy (18", 26lbs, 10lbs, 30lbs)                              17,16,18,12,18 15,14,15,11,10 15,10,10,10,10 201
Novick, Steven (18", 25lbs, 10lbs, 24lbs)                              12,32,15,19,9 11,23,21,18,9 10,30,16,16,8 249
O’Bryan, Elena (17", 18lbs, 4lbs, 16 lbs)                              16,21,43,27,15 18,21,28,24,13 20,16,38,20,11 331
Patangan, Mogi (17", 35lbs, 10lbs, 40lbs)                              13,15,13,13,18 1,9,10,8,6 7,10,8,5,5 141
Patenaude, Scott (18.5", 20lbs, 10lbs, 45lbs)                              25,24,22,55,10 12,18,15,27,5 11,14,16,18,8 280
Ramos, Carlo (18.5", 18lbs, 6lbs, 40lbs)                              11,13,10,20,19 2,10,7,11,6 5,9,7,4,5 139
Ramos, Ninos (18", 18lbs, 8lbs, 24lbs)                              7,12,4,10,17 6,5,5,8,5 6,7,3,5,3 103
Schilling, Ashley (18", 18lbs, 6lbs/4lbs, 10lbs)                              17,20,33,15,4 16,12,19,8,5 8,13,16,15,6 207
Siddiqi, Fatimah (14", 18lbs, 6lbs, 20lbs)                              12,18,8,27,5 16,18,7,8,6 15,12,7,13,5 177
Siddiqi, Omar (17", 18lbs, 10lbs, 20lbs)                              15,24,13,31,11 13,26,14,19,13 14,17,15,17,13 255
Vicknair, Heidi (12", 24lb, 6lbs, 20lbs)                              14,20,12,10,5 14,15,12,14,6 15,15,10,18,6 186