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2011 July

Saturday’s WOD

We had a great turnout this Saturday. We had 6 new faces in the gym today and they all rocked out.

Teams of 4

time of work determined by Goblet Squats

21-18-15-12-9-6-3

member 1 Goblet Squats

member 2 pushups

member 3 situps

member 4 REST

Team 1 -Wodkillers 10:01

Team 2 – Squat pimps 11:33

Team 3- Awesome 13:37

Team 4- Team School 14:31

Team 5 -High five 14:38

HERO WOD

ROY

15 Deadlifts 225/155

20 Box Jumps

25 pull ups

Linz 21:22 3 rnds 103

Chad 26:45 rx

James 24:55 rx

Ross 37:26 rx

Shawn 40:00 4 rnds 15 pullups

April 40:36 rx

Alyssa 20:34 3 rnds  95 1b

Renee 30:54 105/1b

Friday’s WOD

WOD

10 rounds

10 anyway ground to overhead

100m Sprint

Thursdays WOD

I do not have a pic of board sorry guys and girls. I hope everyone has continued to journal!

WOD

3 rounds

400m run w wall ball

20 ball slams 20/14

40 situps

Wednesdays WOD

I know a lot of you are pretty sore, so please remember to stretch really good before you leave the box. I use to tell my coach I have to go and I will stretch at home. Guess What, It never happened and my soreness was off the charts. Please make this a habit. Also, make yourself familiar with the foam rollers as well.

AMRAP 15 min

3 Burpees

6 pullups

9 wall balls

12 push press 95/65

  1. Tony 4+18 rx
  2. Gilbert 3+12 75/1b
  3. Lori 6+5 rx
  4. Stephanie 5+12 55 jpu
  5. Suzanne 5+24 43/jpu/situps
  6. Taylor M 5+22 95/jpu
  7. Wendy 5+10 33/jpu
  8. Kylan 5+2 33 jpu
  9. Kris 4 jpu
  10. Keegan 4+22 rx sub pushup
  11. Rob 4+20 65 jpu
  12. Radhika 5+7 53 2b
  13. Jose 5+18 rx
  14. Melissa 5+5 53 2b
  15. Myron 7+9 rx
  16. April 6+8 2b
  17. Taylor 4+22 53 white b
  18. Ross 6+12 rx
  19. Steve 6+9 rx
  20. Alanna 4=4 53 jpu
  21. John 6+3 rx
  22. Nicole 5+9 53 jpu
  23. Kendall 5+8 45 jpu
  24. Kelly 4+23 75 jpu
  25. Lisa 5+9 45 jpu
  26. Chris 6+22 45 1 b
  27. Jerry 4+20 75 jpu
  28. Josh 4+1 rx
  29. Taryn 4+22 1b
  30. Andy 6+13 rx
  31. Nicole 4+20 1b
  32. Greg 4:45 baseline
  33. Cedric 5 1b
  34. Keisha 4+6 35 jpu
  35. Shannon 5+9 1b
  36. Jacob 3+21 rx
  37. Amanda 5 45 jpu
  38. Aubry 4+23 38 jpu
  39. Ryan 6+18 rx
  40. Kevin 4+16 rx

Tuesday’s WOD

Just so everyone knows, I was asked to program burpee pullups!! I hope everyone enjoyed…

WOD

21-15-9

Deadlifts

Burpee  Pullups

  1. Ross 9:13 rx
  2. Neey 12:31 rx
  3. Jon 15:11 rx
  4. Sidia 14:10 rx
  5. Taylor 17:55 Little band :)
  6. Shawn M 6:56 rx
  7. Ryan 7:26rx
  8. Jody 9:12 rx
  9. Pat 10:51 75
  10. Fay 7:43 rx
  11. Garrett 6:00 rx
  12. Kevin W. 16:38 rx
  13. Nicole 9:42 rx
  14. Amanda 11:47 75
  15. Jacob 14:54 135
  16. Chad 7:56 rx
  17. Melissa 8:46 rx
  18. Nicole 9:02 85
  19. Tiff 9:16 rx
  20. Shawn f 11:03 225
  21. Tammeka 7:53 105/
  22. Robert 11:09 rx
  23. John 8:34 rx
  24. Jerry 19:05 155
  25. Chris 8:21 95
  26. Jeff 10:25 rx
  27. Teneric 6:52 225
  28. Elyse 7:28 83
  29. Renee 6:42 95

Cindy with a Twist

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Cleans 95/64

After each set of reps do 1 round of Cindy

Cindy: 5 pullups, 10 pushups, 15 squats

10 hang cleans, 1 round of Cindy, 9 hang cleans 1 round of Cindy…..

25 min cutoff

Rx’d

Keegan 29:51

John 22:11

Ross 13:47

Myron 14:19

Jose 15:13

Antwain 20:38

Garrett 14:27

Robert 17:50

Jacob 9 rounds completed

Tenneric 16:22

Jen 17:48

Jody 21:44

Kevin W. 8 + 2 reps completed

Andy 15:44

John 14:32

Sidia 23:07

Neey 24:03

Tammeka 22:42

Shawn F. 24:08

Tiff 22:26

Chad 12:32

Shawn M. 11:56

Modified

Taylor 18:50 jpu

Suzanne 26:27 53/jpu

Wendy 25:55 35/jpu

Gilbert 25:22 jpu

Corinne 21:25 53/jpu

Rob 22:35 65/jpu

Ty 27:00 2 bands

Kris 29:12 53

Mom 25:55 25/jpu

Kylan 25:09 45/jpu

Mel 21:16 43/jpu

April 19:25 2 bands

Q 20:19 45/jpu

Roylain 14:29 35/1 band

Kris 20:14 1 band

Keisha 7 + 13 53/mpu/2 bands

Elyse 21:23 53/mpu/2 band

Pat 19:31 55/mpu/jpu

Lisa 22:02 55/mpu/jpu

Kevin 8 + 5 65/mpu/2 bands

Jerry 9 + 16 75/jpu

Radhika 9 + 1 53/mpu/1 band

Audry 21:29 43/mpu/jpu

Josh 22:06 jpu

Wendy G. 18:03 jpu/mpu

Taryn 24:51 mpu/1 band

Jeff 24:48 2 bands (did 10 hang cleans every round until round of 4)

Shannon 23:13 1 band

Nicole 19:20 53/mpu/jpu

Fit Test

Greg 13 rounds (great work)

400 meter repeats

1:45 worst out of 4 400′s. Great work

FREAKYY FRIDAY

OH Squats will be appearing in the WODs more frequently. Everyone needs to continue to work on form and not worry about the RX weight. Todays WOD snuck up on a lot of you guys, but yall continued to fight. It has been a tough week of WODs. Take the weekend off, NO SATURDAY WOD!! We will be at Bayou City Crossfit to cheer on Alyssa, Jody, Taryn, April, and Kevin. They will be competing in the fundraiser Comp. to send Bayou City to the Games!!

400 Meter RUN

30 Back Squats

400 Meter RUN

30 Front Squats

400 Meter RUN

30 OH Squats

RX was 135/95
IF THERE IS 2 NUMBERS NEXT to your NAME 2nd number is the weight you dropped down to for OH Squats
Keegan 25:31 115/95 OH
Rob 20:20 65/45 OH
Taylor 18:43 115/65 OH
TY 19:15 95
Phyllis 18:21 25/15 OH
Corrine 17:01 33
Tammeka 15:56 85/33OH
Kylynn 18:44 MOD squats 33/15OH
April 18:43 53
Melissa 16:20 53/33OH
Taylor R. 15:44 53/33OH
Jose 14:14 75
Myron 12:21 95/45
Ryan 12:23 95
JohnK 19:38 95
Tony 23:03 95
Chad 32:41 135/115
Kendall 18:52 53/33
Kim 9:25 1/2wod 15lb
Jacob 15:07 95/65
Rhonda 12:44 25
Kevin 20:17 65/45
Jenn 14:28 95/65
Sam 14:39 65/45
Justin 7:00 baseline
Roylain 13:57 25
Christy 14:40 65/45
Dawn 15:10 35/15
Wendy 15:13 15
Kevin 17:38 115/95
Nicole 15:19 65/45

Thursdays WOD

Don’t forget the competition at Bayou City Crossfit this weekend. Registration at 7:30 am.  Anyone can compete!

WOD:
2 rounds with 45/25 lb plate
20 lunges
20 stepups
20 situps
20 broad jumps
Lunges and step-ups with weight overhead

Rx’d

Neey 9:35

Ross 9:32

Jon 14:40

Ryan 15:20

Shawn M. 10:57

Sidia 11:36

Renee 13:15

Kristin 12:29

Taylor 11:04

April 11:50

Kat 10:24

Shawn F. 20:18

Tiffany 14:00

Sam 9:41

Modified

Taylor 15:16 25 lb lbs

Robert 15:06 25 lbs

Angie 11:21 10 lbs

Pat 11:05 16 lbs

Tanya 14:11 16 lbs

Jill 10:43 10 lbs

Amanda 9:09 10 lbs

Dawn 12:32 10 lbs

Jerry 17:43 25 lbs

Nicole 10:20 10 lbs

Jeff 17:39 25 lbs/20 inch box

Mitch 17:22 20 inch box

Tuesday’s WOD

The week is off to a Great Start!

Congrats to Lori for PRing on her Back Squat this morning.  Teneric and Jen Rocked the WOD today and the 9:30 class put some pretty solid numbers on the board. Also, Elyse will be competing in the last rounds of tryouts tomorrow night for the Houston Rockets Power Dancers. The last round will take place at The House of Blues, everyone is welcome!  Please go on line and VOTE for your fellow crossfitter! GOOD LUCK GIRL

Please Continue to Keep the Watson Family in your thoughts and Prayers!

WOD

5 Rounds

10 Power Cleans 135/95

10 Wall Balls

10 Box Jumps

  1. Lisa 13:26 20′/65
  2. Ross 13:25 30′/rx
  3. Fay 13:48 24/rx
  4. Lori 12:40 24′/rx
  5. Taylor 14:00
  6. Jill 16:38 95
  7. Kris 17:14 65
  8. Renee 13:57 65
  9. Chad 11:34 rx
  10. Teneric 8:50 rx
  11. Shawn M. 10:18 rx
  12. Ryan 11:38 rx
  13. Alyssa 12:45 rx
  14. Antwain 17:59 rx
  15. Steve 10:57 rx
  16. Jody 13:53 75
  17. Tara 11:10 10lb/45
  18. Rhonda 11:40 10lb/45
  19. Pat 9:43 33
  20. Shawn F. 17:03 rx
  21. Jacob 14:00 3rnds 115
  22. Jen 9:37 rx
  23. Radhika 16:39 mod
  24. Jerry 18:35 95
  25. Sidia 18:46 rx
  26. Neey 17:18 rx
  27. Nicole 14:47 65
  28. Jeff 17:11 14lb/135
  29. Kevin N. 16:14 rx
  30. John 13:26 rx
  31. Robert 13:26 mod/burpees
  32. Jon 16:44 rx
  33. Mitch 14:12 rx
  34. Mel 15:40 63

Monday’s WOD

WOD

800M RUN

3 RNDS

10BURPEE BOX JUMPS

15 PULLUPS

800M RUN

  1. Lori 15:05 rx
  2. Suzanne 33:44 mod
  3. Wendy 33:15 mod
  4. Corrine 23:51 jpu
  5. Dawn 24:33 jpu
  6. Alanna 29:00 jpu
  7. Nanna 24:49 jpu
  8. Kylynn 27:16 jpu
  9. Kris 27:16 jpu
  10. Sam 16:10 1b
  11. Jill 20:17 1 b
  12. Taylor 20:50 jpu
  13. Kendall 18:53 2b
  14. Jody 18:32 rx
  15. Pat 18:45 mod
  16. Q 18:53 jpu
  17. Jenn 17:24 rx
  18. Nicole 17:55 1b
  19. Christina 16:09 rx
  20. Aubrey 22:31 jpu
  21. Wendy 23:05
  22. Kim 28:51 mod
  23. Renee 17:00 rx
  24. Taryn 17:04
  25. Tammeka 18:44 1b
  26. Chris 18:23 1b
  27. Nicole 19:43 jpu
  28. Tiffany 19:28 rx
  29. Alyssa 21:50 1b
  30. Ty 25:50 2b
  31. Keegan 27:29 rx
  32. Rob 21:55 jpu
  33. Ross 14:00
  34. Jon 15:20
  35. Chad 12:51 rx
  36. Ryan 13:16 rx
  37. Tony 17:15 rx
  38. Kevin 19:58 jpu
  39. Josh 21:59
  40. Panda 14:00 rx
  41. Jacob 20:55rx
  42. Jerry 29:23 jpu
  43. Kevin N 14:20 rx
  44. Shawn 20:35 rx
  45. Robert 14:01 rx
  46. Jon 13:56 rx
  47. Roylanin 18:05 1 b
  48. Teneric 15:07 rx
  49. kevin w. 19:40 rx

 

 

 

Monday Boot Camp

We had 13 All Stars show up for The Boot Camp Team WOD. Everyone did an Awesome Job. We will see you back on Wednesday, bring your friends!!

Welcome back for your second week… Javan, Denise, Carrie, and Lindsey!!!


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