Warning: include(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php) [function.include]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/wp-cache-base.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 65

Warning: include_once(/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php) [function.include-once]: failed to open stream: No such file or directory in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: include_once() [function.include]: Failed opening '/home/content/p/c/f/pcfletsgo/html/wp-content/plugins/wp-super-cache/ossdl-cdn.php' for inclusion (include_path='.:/usr/local/php5/lib/php') in /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php on line 82

Warning: session_start() [function.session-start]: open(/home/content/01/6281601/tmp/sess_bq0aqkhdaquhbsoiblnt5nld86, O_RDWR) failed: No such file or directory (2) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cookie - headers already sent by (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49

Warning: session_start() [function.session-start]: Cannot send session cache limiter - headers already sent (output started at /home/content/01/6281601/html/wp-content/plugins/wp-super-cache/wp-cache.php:65) in /home/content/01/6281601/html/wp-content/plugins/wpmu-dev-facebook/lib/external/facebook.php on line 49
2013 May

31May13

Friday, 31 May
Strength:
Deadlift – 5 @40%, 5 @ 50%, 5 @ 60%
Conditioning:
2 x 4 Min AMRAP <Rest 3 Min. Between>
10 Front Squat (95/65)
10 Pull-Ups
Cool Down:
30 Wall Balls for Time

30May13

Thursday, 30 May
Skill:
4 x Max Time Handstand Hold
Coaches Note: Try to get all  able athletes on the wall attempting holds.
Conditioning:
4 RFT
400M Run
20 KB Swings

29May13

Wednesday, 29 May
Strength:
Shoulder Press – 5 @40%, 5 @ 50%, 5 @ 60%
Conditioning:
“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups
Cool-Down:
6 x 40Y Sprint
<Rest Between at Coaches Discretion>

28May13

Tuesday, 28 May
Strength:
Squat – 5 @40%, 5 @ 50%, 5 @ 60%
Conditioning:
10 Minutes
Every Minute on the Minute
6 Push Press (95/65)
8 Box Jumps (24/20)
Skill:
Max Rep UB Toes-to-Bar

Memorial Day

Please note, Pearland CrossFit will be closed for regularly scheduled classes on Monday, 27-May in observance of Memorial Day.

24May13

Strength:
Deadlift – 5@75%, 3@85%, 1+@95%
Conditioning:
2 Min. AMRAP Each, Rest 1 Min. Between
Wall Balls
Box Jumps
KB Swings
OH Squats
Row for Calorie
Coaches Note:
Don’t forget about our “Midnight Murph” this Sunday night, Monday morning.  We’ll be meeting at 11:45PM Sunday night to begin the warm-up, plan to arrive a few minutes early to get settled and get your gear in order.  Also, with our Midnight Murph coming up on Sunday night, we will not be holding our Saturday morning Hero WOD.
Please note, Pearland CrossFit will be closed for regularly scheduled classes on Monday in observance of Memorial Day.

23May13

Skill:
Hand-Stand Push Up Ladder 1-2-3-4-5-6-7…. UB sets up to failure
Conditioning:
21-15-9
Leg Raises
Back Extensions
Burpees

22May13

Strength:
Shoulder Press – 5@75%, 3@85%, 1+@95%
Conditioning:
2 x 4 Min. AMRAP <Rest 4 Min. Between>
10 KB Snatch to OH KB Squat
30 Double Unders
Cool Down: 400M Run w/ plate (45/25)

21May13

Conditioning:
For time, partition reps/rounds as desired:
45 Clapping Pushups
45 Deadlift (225/135)
45 Sit-Ups
Skill: To be done as cool-down
Death by Toes-to-Bar
Coaches Note:
Assignment for everyone at the gym this week, introduce yourself to someone new and ask them a question about themselves.  We’ve got a lot of cool new people in the gym and you never know what you’ll find out about someone!

20May13

Strength: Squat – 5@75%, 3@85%, 1+@95%
Conditioning:
4 Rounds
200 M Run
12 Thrusters (95/65)
<Rest 2 Min Between>
Coaches Note:
Just a reminder to please be mindful of picking up after yourself when your WOD is complete.  We’re all doing good about getting equipment back in it’s place, but I have noticed an abundance of trash, particularly water bottles, left laying around the gym lately.  Please help us keep a clean and safe work area for the next group by picking up all equipment and trash when you are done with your WOD.  Thanks!

Warning: Unknown: open(/home/content/01/6281601/tmp/sess_bq0aqkhdaquhbsoiblnt5nld86, O_RDWR) failed: No such file or directory (2) in Unknown on line 0

Warning: Unknown: Failed to write session data (files). Please verify that the current setting of session.save_path is correct () in Unknown on line 0