Crossfit H-town on TrackMyPR

Wednesday, May 30, 2012

Class:

All

Warmup:

PVC good mornings
Rowing
PVC pass throughs

Workout Name:

DT

Description:

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Cooldown:

Row 800m
50 situps

Performed by 10 athletes

Podium

Male RX:

9:09

Female RX:

Male Scaled:

Steve P

11:44

Female Scaled:

Sarah C

13:43

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Tuesday, May 29, 2012

Class:

All

Warmup:

Power Clean - Power Clean - Split Jerk x 3 x 5 sets

Workout Name:

None

Description:

3 rounds for time of:
12 toes to bar
25 box jumps (M 24/F20)
50 squats

Performed by 12 athletes

Podium

Male RX:

8:25

Female RX:

8:57

Male Scaled:

Female Scaled:

14:18

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Monday, May 28, 2012

Class:

All

Workout Name:

Murph

Description:

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Performed by 10 athletes

Podium

Male RX:

40:12

Female RX:

1:08:23

Male Scaled:

Female Scaled:

Valerie A

1:04:05

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Saturday, May 26, 2012

Class:

All

Workout Name:

CrossFit.com 120525

Description:

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Performed by 3 athletes

Podium

Male RX:

7:28

Female RX:

10:29

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

CrossFit Baseline

Description:

For time:
500m row
40 squats
30 situps
20 pushups
10 pullups

Performed by 1 athlete

Podium

Male RX:

Arthur L

3:47

Female RX:

Male Scaled:

Female Scaled:

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Friday, May 25, 2012

Class:

All

Warmup:

200m run
10 pushups
200m run
20 squats
200m run
30 double unders / 90 singles

Workout Name:

None

Description:

As many round as possible in 12 minutes of:
5 front squats (M 135 lbs/F 95 lbs)
10 box jumps (M 24/F 20)

Performed by 4 athletes

Podium

Male RX:

8+0reps

Female RX:

Valerie A

6+5reps

Male Scaled:

Joey T

8+5reps

Female Scaled:

11+0reps

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Class:

All

Workout Name:

Shoulder Press 5RM

Description:

Shoulder Press 5-5-5-5-5

Performed by 2 athletes

Podium

Male:

185 lbs

Female:

55 lbs

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Thursday, May 24, 2012

Class:

All

Workout Name:

None

Description:

Partner row to 3k switch every 300 meters

Cooldown:

Max reps pullups

Performed by 6 athletes

Podium

Male RX:

Justin W

10:44

Female RX:

12:40

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

Thruster 1RM

Description:

Thruster 1-1-1-1-1

Performed by 2 athletes

Podium

Male:

Female:

105 lbs

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Wednesday, May 23, 2012

Class:

All

Warmup:

Handstand Pushups 5x5 or 15 second holds x 5

Workout Name:

None

Description:

5 rounds for time of:
5 kettlebell pushups (both hands on KB like diamond pushup) (M 53 lbs / F 35 lbs)
10 KB swings
15 Goblet squats
Finish with 800 m run

Performed by 8 athletes

Podium

Male RX:

10:58

Female RX:

11:14

Male Scaled:

Female Scaled:

10:35

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Tuesday, May 22, 2012

Class:

All

Workout Name:

None

Description:

Battle Buddy (2 athletes/ 1 barbell)
Thrusters 95/65
100 m run with kettle bell 55/35
While one does thrusters other does KB run then switch. Go until 1st partner completes 75 thrusters.

Performed by 8 athletes

Podium

Male RX:

4-way Tie

75 reps

Female RX:

Valerie A

58 reps

Male Scaled:

2-way Tie

75 reps

Female Scaled:

58 reps

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Class:

All

Workout Name:

Squat Clean and Jerk 2RM

Description:

Squat Clean and Jerk 2-2-2-2-2

Performed by 3 athletes

Podium

Male:

225 lbs

Female:

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Monday, May 21, 2012

Class:

All

Warmup:

Advanced: Muscle up practice
Intermediate: Ring dip practice

Workout Name:

None

Description:

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Performed by 11 athletes

Podium

Male RX:

9:13

Female RX:

Male Scaled:

Red D

15:00

Female Scaled:

Victoria S

6:28

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Saturday, May 19, 2012

Class:

All

Workout Name:

Partner "Small"

Description:

With a partner, only one person moving at a time:

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Performed by 2 athletes

Podium

Male RX:

Arthur L

44:45

Female RX:

38:46

Male Scaled:

Female Scaled:

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Friday, May 18, 2012

Class:

All

Workout Name:

None

Description:

7-5-3 reps of:
Handstand pushups
Sliders across gym
Snatch (M 135 lbs/F 95 lbs)

Performed by 9 athletes

Podium

Male RX:

Colter K

13:18

Female RX:

Male Scaled:

Red D

16:48

Female Scaled:

2-way Tie

16:10

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Class:

All

Workout Name:

Front Squat 5RM

Description:

Front Squat 5-5-5-5-5

Performed by 3 athletes

Podium

Male:

245 lbs

Female:

95 lbs

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Thursday, May 17, 2012

Class:

All

Workout Name:

None

Description:

20min AMRAP
200m Run
5 Slam Balls 50/30
7 Burpees
9 Situps

Cooldown:

Pistols

Performed by 6 athletes

Podium

Male RX:

2-way Tie

9+0reps

Female RX:

9+1reps

Male Scaled:

Female Scaled:

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Wednesday, May 16, 2012

Class:

All

Workout Name:

Cindy

Description:

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Cooldown:

Muscle up or Handstand pushup practice

Performed by 16 athletes

Podium

Male RX:

23+5reps

Female RX:

15+2reps

Male Scaled:

Female Scaled:

Victoria S

15+10reps

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Tuesday, May 15, 2012

Class:

All

Workout Name:

None

Description:

5 rounds for time of:
5 deadlifts (M 225 lbs/F 135 lbs)
15 double unders

Every minute do 5 burpees

Performed by 12 athletes

Podium

Male RX:

3:28

Female RX:

6:42

Male Scaled:

Darren P

6:56

Female Scaled:

6:50

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Class:

All

Workout Name:

Squat Snatch 2RM

Description:

Squat Snatch 2-2-2-2-2

Performed by 5 athletes

Podium

Male:

175 lbs

Female:

75 lbs

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Monday, May 14, 2012

Class:

All

Workout Name:

None

Description:

3 Rounds for time of:
10 Squat Cleans (M 135 lbs/F 95 lbs)
20 Pushups
10 Thrusters (M 135 lbs/F 95 lbs)
20 Situps

Performed by 12 athletes

Podium

Male RX:

Colter K

19:21

Female RX:

Male Scaled:

Johnny P

15:00

Female Scaled:

14:52

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Class:

All

Workout Name:

Overhead Squat 1RM

Description:

Overhead Squat 1-1-1-1-1

Performed by 4 athletes

Podium

Male:

225 lbs

Female:

75 lbs

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Saturday, May 12, 2012

Class:

All

Workout Name:

Olivia WOD, Battle Buddy Style

Description:

57 Reps of each movement below are completed by teams of two, only one person can do work at a time.
1. Box Jumps, 20
2. Push Press, Mens (M) 95 lbs., Coed 75 lbs., Womens (W) 55 lbs.
3. Sit ups w/ Dynamex toss, M 20 lbs., Coed 16 lbs., W 12lbs.
4. Lunges w/ dumbell, M 35 lbs., Coed 25 lbs., W 20 lbs.
5. Push-ups, Chest to ground, knees off ground, worming will be allowed
6. KB Swings, M 35 lbs., Coed 35 lbs., W 30 lbs.
7. Squat w/ dumbell M 35 lbs., Coed 25 lbs., W 20 lbs.
8. BURPEES!!!!

Performed by 6 athletes

Podium

Male RX:

10:23

Female RX:

Linda M

16:03

Male Scaled:

Female Scaled:

2-way Tie

14:10

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Friday, May 11, 2012

Class:

All

Workout Name:

None

Description:

As many rounds as possible in 12 minutes of:
12 wall ball 2-fer-1s
8 toes to bar
4 Clean and Jerks (M 155 lbs/F 105 lbs)

Performed by 5 athletes

Podium

Male RX:

4+20reps

Female RX:

Male Scaled:

Johnny P

3+20reps

Female Scaled:

3+11reps

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Class:

All

Workout Name:

Hang Squat Snatch 3RM

Description:

Hang Squat Snatch 3-3-3-3-3

Performed by 3 athletes

Podium

Male:

145 lbs

Female:

85 lbs

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Thursday, May 10, 2012

Class:

All

Warmup:

Rope climb practice

Workout Name:

None

Description:

20 minute AMRAP:
200m run
2 rope climbs, 15 feet
5 handstand pushups
8 deadlifts (M 185 lbs/F 135 lbs)

Performed by 12 athletes

Podium

Male RX:

8+0reps

Female RX:

5+2reps

Male Scaled:

Johnny P

5+0reps

Female Scaled:

4+11reps

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Wednesday, May 09, 2012

Class:

All

Workout Name:

None

Description:

3 rounds for time of:
800m run
21 pullups
15 burpees
9 Power Snatch 95/65

Cooldown:

Handstand holds for max time

Performed by 7 athletes

Podium

Male RX:

22:41

Female RX:

28:38

Male Scaled:

Chase G

37:11

Female Scaled:

Kellie B

32:10

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Tuesday, May 08, 2012

Class:

All

Workout Name:

None

Description:

50-40-30-20-10 Double unders
25-20-15-10-5 Overhead Squats 65/45
5-4-3-2-1 Ring Muscle-ups

first round is 50-25-5, second is 40-20-4, etc

Cooldown:

Pistol practice

Performed by 9 athletes

Podium

Male RX:

9:11

Female RX:

Male Scaled:

Joey T

17:46

Female Scaled:

14:33

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Monday, May 07, 2012

Class:

All

Warmup:

200m run
2 rounds of:
5 pullups
10 wallballs

Workout Name:

None

Description:

3 rounds for time of:
500m row
20 wall ball situps (M 20 lbs/F 14 lbs)
10 Thrusters (M 115 lbs/F 85 lbs)

Performed by 10 athletes

Podium

Male RX:

Arthur L

13:05

Female RX:

19:54

Male Scaled:

Joey T

14:45

Female Scaled:

16:15

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Class:

All

Workout Name:

None

Description:

3 work sets of:
1 Power Clean 3 Front Squats 1 Split Jerk

Performed by 2 athletes

Podium

Male:

Female:

2-way Tie

85 lbs

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Saturday, May 05, 2012

Class:

All

Warmup:

Pullups practice

Workout Name:

Battle Buddy

Description:

25min AMRAP
Row 20 Calories
30 Box Jumps
40 Wall Balls
50 Situps

Performed by 2 athletes

Podium

Male RX:

2-way Tie

4+63reps

Female RX:

Male Scaled:

Female Scaled:

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Friday, May 04, 2012

Class:

All

Warmup:

Chin holds

Workout Name:

None

Description:

10-9-8-7-6-5-4-3-2-1 reps of:
Knees to elbow
mt climbers
Clapping Pushups

Performed by 5 athletes

Podium

Male RX:

5:41

Female RX:

Kellie B

11:51

Male Scaled:

Female Scaled:

8:45

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Thursday, May 03, 2012

Class:

All

Workout Name:

None

Description:

As many rounds as possible in 20 minutes of:
400m Run
30 KB swings 70/55
30 Pushups
30 Pullups

Performed by 10 athletes

Podium

Male RX:

2+82reps

Female RX:

2+0reps

Male Scaled:

2-way Tie

2+0reps

Female Scaled:

2-way Tie

2+1reps

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Class:

All

Workout Name:

Push Press 5RM

Description:

Push Press 5-5-5-5-5

Performed by 2 athletes

Podium

Male:

205 lbs

Female:

95 lbs

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Wednesday, May 02, 2012

Class:

All

Warmup:

Beginner: 7 x Power Clean Front Squat
Adv/Int: Squat Clean 1-1-1-1-1

Workout Name:

None

Description:

35 sprints (~30 yards)
Every :30secs stop and do 3 burpees
10 minute Cutoff

Performed by 5 athletes

Podium

Male RX:

Chase G

9:15

Female RX:

8:54

Male Scaled:

Female Scaled:

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Class:

All

Workout Name:

Squat Clean 1RM

Description:

Squat Clean 1-1-1-1-1

Performed by 3 athletes

Podium

Male:

Female:

2-way Tie

95 lbs

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Tuesday, May 01, 2012

Class:

All

Warmup:

Advanced: 3x3 Overhead Squat follow each set immediately by Max Unbroken T2B
Intermediate/Beginner: 5x5 Overhead Squat

Workout Name:

None

Description:

4 rounds for time of:
20 UB (unbroken dbl unders) if you mess up, start over (200 singles 5 Jump tucks if no dbl under)
20 Lunges
20 KB swings 55/35

Performed by 7 athletes

Podium

Male RX:

Colter K

15:34

Female RX:

15:00

Male Scaled:

Female Scaled:

Christine W

15:21

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