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11/13/17-11/18/17

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Monday
WOD
3 RDS
AMRAP3
12 Hang Power Cleans 135/95
9 Burpee Box Jump Overs 24/20
-Rest 3 Min After Each Round-

Strength
3×10 DB Bench Press

Tuesday
Strength
Back Squat
5×3

WOD
9-15-21
Thrusters 95/65
Ring Dip

Wednesday
Strength
15 Min
Max Complex
1 Strict Press + 2 Push Press + 1 Push Jerk

WOD
EMOM10
E:100m Sled Pull
O:5 Hang Power Snatches 155/105

Thursday

 

Friday
Find 5RM Front Squat

 

Saturday
SPECTRA WARS

8AM SHARP

Bring Your Crew

10/30/17-11/4/17

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Monday
WOD
4 Rounds
4 Min
Run 400m
Max Power Snatches 155/105
Rest 1 Min

Strength
4×8 Single Arm DB Military Press

Tuesday
Strength
E4M
Front Squat 3×6

WOD
5 RFT
40 Double Unders
20 Russian KB Swings
10 Strict C-2-B Pull Ups

Wednesday
Strength
5×3 Snatch High Pulls

WOD
For Time AND Load
Teams of 2
Run 800m
30 Power Cleans* 135/95
Run 400m
20 Power Cleans
Run 200m
100 Power

*Athletes will increase their load each round
*Athletes also will switch after 2 cleans

 

Thursday
WOD
EMOM18
Min 1: 30s Stone-2-Shoulder
Min 2: 30s Toes-2-Bar
Min 3: 30s WB Shots

Strength
3×8 Weighted Box Dips

Friday
WOD
AMRAP 12
6 Burpee Box Jumps
8 Renegade Rows
10 DB Push Press

Midline
3×10 Hanging L-Raise
3×40 Russian Twist
3xMax Effort Plank

 

SATURDAY
GYM CLOSED
REPORT TO BLACK WOLF CROSSFIT FOR BATTLE BUDDY

10/23/17-10/28/17

By: 0

Monday
Think Pink WOD
Annie
10 Min Cap
50-40-30-20-10
Double Unders
Situps
-Rest 3 Min-
THEN TEAMS OF 2
60 Clean & Jerks 135/95
(10 Min Cap)
-Rest 2 Min-
TEAMS OF 2
3 Attempts To Find 5RM Front Squat
(Must Clean from Floor)

 

Tuesday
WOD
For Time
21-15-9
Deadlift 225/155
Toes-2-Bar

Strength
5-4-3-2-1
Floor Press

Wednesday
Strength Skill
Complex
4 x[3 Drop Snatches + 3 Sots Press]

WOD
Part 1
10 Round Tabata Sprints 30yds
-2 Min Rest-
Part 2
10 Round Tabata Sled Sprints 30yds 45/25

Thursday

WOD
“Ultra Instinct”
For Time
25 Pull Ups
50 Burpees
75 WB Shots
50 H.R. Push Ups
25 Strict Pull Ups

Friday
WOD
AMRAP 10
4 Hang Power Clean 135/95
5 Burpee Box Jump Overs 24/20
30 Double Unders

Strength
3×5 Stone-2-Shoulder

 

Saturday

OPEN GYM
Come do strength/skill work or make up a missed WOD

OPTIONAL WOD

Helen vs D.T.

10/16/17-10/21/17

By: 0

Monday
Strength
15 Min Find 1RM Front Squat

WOD
3RFT
50 Double Unders
25 Thrusters 75/55
15 Ring Dips

Tuesday
Strength
E3M
A1)3×8 Neutral Grip DB Bench Press
A2)3x Max Wtd Push Ups 45/25

WOD
4 Rounds
AMRAP3
3 Hang Power Cleans 185/130
4 Bar Facing Burpees
Rest 1 Min

 

Wednesday
WOD
Teams of 2
3 RFT
Run 600m
20 Deadlifts 315/225 [Scaled: 185/130]
30 Lateral Box Jump Overs 24/20

 

Thursday
Strength
Pendlay Rows
3×10

WOD
EMOM 16
E: Max C-2-B Pull Ups|45s
O: Max KB Swings|45s

Vanity
A)100 Wide Grip Bench Press (No greater than 95#)

B1)5×20 Tricep Band Pull Down
B2)5×10 Rev Grip Band Single Arm Pull Down

C)3×15 DB Flyes

Midline
4×25 Contralateral Deadbugs
4×25 Side Medball Toss ea Side

Friday

WOD
12 Min
1-2-3-4-5-6-7…
Hang Squat Snatch 75/55
Hand Stand Push Up
Run 100m

Strength
Farmer Carry 400m 100+/70+

 

Saturday
FREE COMMUNITY WORKOUT
Complete Waiver Here

10/9/17-10/14/17

By: 0

Monday
WOD
AMRAP12
30 Double Unders
12 OH Squats 75/55

Strength
2-2-2-2-2
Wtd Pull Ups

Tuesday
Strength
5×3 High Hang Clean

WOD
Team Chipper
For Time
50 Deadlifts 225/160
40 Handstand Push Ups
30 Deadlifts
20 Hand Stand Push Ups

Wednesday
AMRAP 18
Run 400m
10 DB Snatches ea ARM 50/35
Max Unbroken Knees-2-Elbow

Thursday
For Time
21-15-9
Thrusters 95/65
Lateral Burpees Over Bar
-Then-
100 Double Unders

Friday
10 RFT
5 Push Jerks 115/75
5 Hang Power Cleans

10/2/17-10/7/17

By: 0

Monday
Strength
20 Min
Work Up To Heavy Complex
1 Power Clean | 1 Hang Power Clean | 1 Split Jerk

WOD
AMRAP 7
2-4-6-8…
Thrusters 115/75
Toes-2-Bar

Tuesday
Burpee Mania
60-50-40-30-20-10
Double Unders
Burpees*
*Alt rounds with regular burpees and plate burpees

Wednesday
Strength
(20 Min)
Back Squat
5-5-5-5-5
(20 Min)
Bench Press
3-3-3-3-3

Vanity
GS1
4 Rounds
A1)Heavy Sled Drag 20yd
A2)10 Deadlifts
A3)10 Box Jumps

GS2
4 Rounds
B1)12 Alt DB Front Raises
B2)12 DB Military Press
B3)12 Banded Rear Delt Flyes

MIDLINE
5 Rounds
10 Lateral Medball Toss ea side
20 Medball Mountain Climbers
*NO REST*

Thursday
WOD
For Time
Team Chipper
8x200m Relay
50 Pull Ups
50 Power Cleans 135/95
50 Partner Push Ups
50 Push press
Team 800m Run (together)

Friday
Strength
20 Min
Find Heavy 1 Rep Deadlift

WOD
For Time
20-15-10-5
Ring Dips
4-3-2-1
Deadlift 405/285

Saturday
WOD
Team Nate
(Teams Of Two*)
AMRAP 20
2 Muscle Ups
4 Handstand Pushups
8 KB Swings 70/53
*Partners will switch after each movement and complete as many rounds as possible

9/25/17-9/30/17

By: 0

Monday
Teams of 2
Complete 3 Rounds Each

9 DB S-2-OH 100/70
7 Stone-2-Shoulder 145/115
5 Tall Box Jumps

Cash Out – 100  situps

Tuesday
Strength
3-3-3-3-3
Split Snatch

WOD
AMRAP 12
4 Front Squats 155/105
8 Burpees Over Bar

Wednesday

WOD
Double Trouble
100 Double Unders
100 Hang Power Cleans 75/55
75 Double Unders
75 Deadlifts
50 Double Unders
50 Push Press
25 Double Unders
25 Strict Pull Ups

*Scale 3-to-1

Thursday
Strength
20 Min
Build Up Heavy 3 Rep Back Squat

WOD
For Time
150 KB Swings 53/35
*20yd Bear Crawl ea time KB stops

VANITY
A1)3xMax Box Pull Ups
A2)3×12 Banded Up Right Rows
A3)3×12 Banded Bent Over BB Row
A4)3×12 Superman

B1)3×12 OH DB Tricep Ext
B2)3×12 Banded Tricep Pull Down
B3)3×12 Box Dips
B4)3×12 Dual DB Kick Back

Midline
A1)3×30 Hanging Knee Raise
A2)3×30 Banded Bicycle Crunch
A3)3x30s Side Plank Each Side

 

Friday
Strength
5,4,3,2,1
Wide Grip Bench Press

WOD
16 Min Cap
Run 1 Mile
Max Power Cleans 205/145

9/18/17-9/23/17

By: 0

Monday
Strength
15 Min
Work Up to Heavy 3 Rep Deadlift

WOD
AMRAP 20
400m Run
Max UB Pull Ups
Max UB WB Shots 20/14

Tuesday
Strength
4×5
3s Tempo Single Arm DB Strict Press

WOD
10 RFT
5 Hang Power Snatches 95/65
5 Burpees Over Bar

Wednesday
Strength
5,5,5,5
Squat Clean

WOD
AMRAP 10
30 Double Unders
6 Alt DB Snatches 70/50

 

Thursday
WOD
Teams of 2
EMOM16
E: Toes-2-Bar|45s
O: Deadlift 315/225|45s
Switch After Minute

Cashout 100 Empty BB Curls

 

Vanity

MS1
A1)4×10-12 DB Front Squats
A2)4x20yd DB Walking Lunge
A3)4×10-12 DB Romainian Deadlifts
A4)4×12 Consecutive Broad Jumps

MS2
B1)4×12 Hammer Curl
B2)4×12 Barbell Curl
B3)4×12 Concentration Curl
B4)4×12 French Curl

Midline
Tabata Style
C1)Bicycle Crunches
C2)Side Planks
C3)V-Ups
C4)Side Planks

Friday
WOD

For Time
Run 800m
50 Thrusters 45
30 Ring Dips

Saturday
Teams of 2
Annie
50-40-30-20-10
Double Unders|Situps
-THEN-
Grace
30 Clean & Jerks 135/95
1-to-1
-THEN-
Karen
150 WB Shots

9/11/17-9/16/17

By: 0

Monday
Strength
3 Rounds|Every 3 Min
17 Back Squats

WOD
9 RFT
10 Alt DB Clean & Jerks 50/35
5 Lateral Burpees Over DB

 

Tuesday
Strength
3×8 Hang Power Snatch

WOD
Teams of 2 Complete Each
7 Rounds
25m Sled Sprint 100/70
25m Sled Drag
7 DB Deadlifts 50/35
7 DB Push Ups
50m Farmer’s Carry
*21 Min Cap

Wednesday
WOD
AMRAP 9
3 Front Squat 155/105
6 C-2-B Pull Ups

Strength
4×6-8 DB Bench Press

Thursday
WOD
Totally Chipped Off
50 Box Jumps 24/20
40 Power Cleans 135/95
30 Ring Dips
20 S-2-OH
10 Wall Climbs

Vanity
Gauntlet Day

A)Plate Squat Gauntlet
B)Plate Floor Press Gauntlet
C1)Plate Bicep Gauntlet
C2)Plate Tricep Gauntlet
D)Plate Pinch Grip Bent Over Row Gauntlet

Midline
2x
!10
Russian Twist
Toe-Touch

Friday
Skill
Advanced KB Movements
Alternating
Spin
Flip

WOD
5 RFT
50 Double Unders
20 Alt KB Swings

Saturday
BOX CLOSED
Coach Khizer & George Compete
In Katy, TX

9/4/17-9/9/17

By: 0

Tuesday
WOD
5 RFT
20 WB Shots 20/14
15 SDLHP 115/75
10 Pull Ups

Wednesday
Strength 
E2MOM 14 Teams of Two
3 Close Grip Bench Press
increase weight even round

WOD
AMRAP 16
Teams of 2
A. Runs 400m
B. AMRAP
1-2-3-4
DB Hang Cleans 50/35
DB Burpee Box Step Over 20″

Thursday
Strength
6,6,6,6 – Deadlift w 3s Eccentric

WOD
2 RFT
75 Russian KB Swings
100 Double Unders
50 Ab Mat Situps

Vanity
Chest /Tri Day
A)3 Sets
3 Position Bench Press
10 Wide/10 Regular/10 Close
Keep weight moving fast

B1 3×10 DB Flyes
B2 3×10 Bench Push Up

C1 4×25 Floor Plate Skull Crushers 
C2 4×25 Band Tri Ext
No Rest Between Sets

ABS 
125 Wall Touches

Friday 
Strength
4×5 Hang Muscle Snatch

WOD
18 Min Cap
Run 1 mile
AMRAP w/remaining time
1 Power Snatch
2 Hang Power Snatches

Saturday 
Attack The Hill

Report to Club Sienna
9600 Scanlan Trace E
Missouri City, TX
77459

Workout Starts at 9:30AM
Bring cleats if you have them