Thursday’s WOD

Don’t forget about Saturdays workout at 8:30 or you can join us for the Hero WOD at or around 9:30.  Bring a friend and show them what Crossfit is all about! For everyone doing Paleo you are on the downhill, I hope that many of you have seen great changes and will continue this as a why of  life.

WOD: “Triplet”

6 squat cleans 115/85

12 pullups

24 double unders

Rx’d

  1. Susie 4+12 Glad to have you 🙂

Modified (singles)

  1. Kat 3+50
  2. Steve 4+48

Modified Wt. and pullups

  1. Linz 4+13 68lb RX doubles
  2. Jen 3+6 53lb 2b setups
  3. Kay 2+18 55 JP singles
  4. Debbie 58lb 1b singles
  5. Mandy 3 53lb 2b singles
  6. Velma 2+18 45lb 3b
  7. Sidia 2+40 RX 3b
  8. Neey 2+30
  9. Pops 5+18 sub power cleans and body rows

 

Wednesday’s WOD

If you are interested in the Spartan Race check it out at www.spartanrace.com.  We have a Pearland Crossfit team and would love to have more of you with us.

WOD
10,9,8,7,6,5,4,3,2,1,
Deadlifts 205/155
Burpees

Rx’d

  1. Joey 7:27 / 12:13 July 22, 2010 time
  2. Steve 6:40
  3. Eric 5:24 / 5:10 July 22, 2010 time
  4. Shawn M. 5:53
  5. Drew 5:26
  6. Nate 6:01
  7. Kevin 8:18 /  9:57 July 22, 2010 time

Modified

  1. David 8:14 135 lbs
  2. John 7:52 95
  3. Sidia 11:25 135
  4. Neey 15:19 185
  5. Victor 10:32 185
  6. Tiffany 7:52 105
  7. Jen 9:14 115
  8. Kristen 7:14 95
  9. Tanya 10:19 65
  10. Neha 5:49 65
  11. Diana 11:49 95
  12. Jody 10:37 115

Modified: Sub’d situps for burpees

  1. Debbie 6:31 70  lbs
  2. Kay 6:51 85
  3. Adrienne 6:32 53
  4. Brandy 6:16 95

Good group starting todays WOD: IMG_1150

300 lb Overhead Squat courtesy of Eric:  IMG_1169

Tuesdays WOD

A few of us are doing the Spartan race on Sunday around 10 am in Navasota and we are looking for others to join us. Let me know if you are interested.  www.spartanrace.com.

WOD:
75/25
50/50
25/75
Overhead Lunges 45/25 lbs
Knees to Elbows

Rx’d

  1. Velma 15:56
  2. Jose 13:15
  3. Victor 15:47 (40 extra knees to elbows)
  4. Nicole 17:51
  5. Kat 16:11
  6. Kristen 16:31
  7. Zach 22:36
  8. Joey 16:27
  9. Drew 17:27
  10. Neey 22:46
  11. Sidia 22:59
  12. Diana 23:36
  13. Kevin 16:14

Modified

  1. Jeff 24:11 25 lbs
  2. John 21:08 10 lbs
  3. Mandy 19:44 10 lbs
  4. Tanya 9:20 30-20-10 good mornings and push press

FRAN!

WOD:
21-15-9
Thrusters
Pullups

Rx’d

  1. Steve 5:14
  2. Nate 3:56
  3. Joey 6:18
  4. Drew 4:36
  5. Kevin 6:45

Modified

  1. Victor 8:39 75 lbs/2 band pullups
  2. John 6:46 55 lbs/jumping pullups (jp)
  3. Kay 5:29 38 lbs/ jp
  4. Jody 6:10 45 lbs/jp
  5. Jen P. 8:50 45 lbs/2 bands
  6. Shawn F. 11:54 85 lbs/rx’d pullups
  7. Tiffany 7:11 55 lbs/2 bands
  8. Kristen 8:26 55 lbs/2 bands
  9. Velma 6:57 45 lbs/jp
  10. Zach 8:35 75 lbs/2 bands
  11. Jeff 7:10 95 lbs/2 bands
  12. Jen 6:20 55 lbs/2 bands
  13. Brandy 7:41 55 lbs/jp
  14. Jamie 6:09 50 lbs/2 bands

On Ramp day 4 WOD:
3 rounds
200 meter run
10 thrusters
10 swings
10 SHDP

  1. Jake 8:45 65 lbs thruster and SDHP and 35 lb KB swing
  2. Torie 8:32 45/26
  3. Lanae 7:07 45/26
  4. Anthony 7:43 65/35
  5. Laura 9:38 33/26
  6. Kayleigh 8:59 33/16
  7. Bryan 11:08 65/26
  8. Dustin 8:14 45/34
  9. Radhika 8:57 33/26
  10. April 9:23 33/26
Saturday Fun Day

Saturday Fun Day

TEAM Saturday WOD: 5 member teams worked at each of the following stations:

Run 400 meters with 20 lb medicine ball. 5 wall balls after 200 meters

Box Jumps 20/24 inch

Burpee situps

Push Press 45/65

Kettlebell Swings 35/26

Great work.

Hero WOD: DT – 5 rounds of 12 deadlifts, 9 hang cleans and 6 push jerks with 155 lbs.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

  1. Eric 8:31 Rx’d
  2. Joey 14:29 Rx’d
  3. Shawn M. 19:50 Rx’d
  4. Kevin 12:12 115 lbs
  5. Kat 20:25 103/83