CrossFit Cypress would like to wish our very own Warren Wilson good luck today at the Memorial Herman Ironman 70.3 down in Galveston! We know you will do well!
CFCDarlene
Apr 012012
Mar 302012
“Pick Your Poison” Team WOD – REPEAT…BECAUSE IT WAS SOOOO MUCH FUN!
Teams of 4
At each “Choice,” the team must choose which exercise they will do and then all members must complete rx’d distance or rep scheme for the exercise chosen. In between choices, each member must complete each exercise at their “Base station”
At the “Base Station,” team members must rotate one exercise at a time after ALL members have completed their full 15 reps, the base station is completed once all team members have completed 15 reps of all 4 exercises
Base Station = 15 kb swings (60, 40), 15 thrusters (45, 35), 15 sit-ups, 15 Box Jumps (24, 20)
WOD:
Choice 1: Run or Row Relay 1600m run or 2000m row
Base Station
Choice 2: Top or Bottom 15 HSPU’s or 50 Squats
Base Station
Choice 3: Push or Pull 50 Push ups or 25 Pull Ups
Base Station
Choice 4: Up or Down 50 Jumping squats or 25 Burpees
Base Station
Choice 5: Climb or Hang 1 Rope Climb or 25 K2Es
*up to 2 members working at a time except at Base Station/or relays*
Post time, teams and thoughts to comments.
Mar 292012
10-9-8-7-6-5-4-3-2-1 of:
Renegade Dumbbell Manmakers (35, 25)
Pull-Ups
Post time, weight and thoughts to comments.
Mar 282012
Final WOD of the CrossFit Games Open:
“12.5″
AMRAP in 7 minutes of:
3 Thrusters (100, 65)
3 Chest to bar Pull-ups
6 Thrusters
6 C2B Pull-ups
9 Thrusters
9 C2B Pull-ups
12 Thrusters
12 C2B Pull-ups
15 Thrusters
15 C2B Pull-ups
18 Thrusters
18 C2B Pull-ups
21 Thrusters
21 C2B Pull-ups
Post reps, weight, and thoughts to comments.
Mar 272012
AMRAP in 20 mins of:
400 m Run
21 Dumbbell Push Press (40-45/20-25)
21 SDHP with Kettlebell (53/35)
400 m Run
15 Dumbbell Push Press
15 SDHP with Kettlebell
400 m Run
9 Dumbbell Push Press
9 SDHP with Kettlebell
If you finish the 21-15-9 then start over. Score is total number of rounds completed in the 21-15-9 sequence.
Post time, weight and thoughts to comments.
Mar 262012
3 Rounds of:
Run 800m
15 Toes to Bar
12 Burpees
Post time and thoughts to comments.
Mar 252012
“Don’t drop the Baby”
With DB weight of your choice, complete 5 rounds of the following while holding chosen weight:
400m Run
10 DB Swings
15 Box Jumps (24, 20)
20 Walking lunges
Post time, weight, and thoughts to comments.
Mar 232012
“Klepto”
4 rounds for time of:
27 Box jumps (24, 20)
20 Burpees
11 Squat cleans (145, 105)
*its a hero wod…its gonna hurt.
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.
Post time, weight and thoughts to comments.
Mar 222012
“Winner Winner Chicken Dinner”
7 Rounds of:
7 Pull-ups
14 Burpees
21 Squats
Post time and thoughts to comments.
Mar 212012
WOD #4 of the CrossFit Games Open
“12.4″
AMRAP in 12 minutes of:
150 Wall Ball Shots (20,14)
90 Double Unders
30 Muscle Ups
Post rounds/reps and weight to comments.
Pam working on her chest to bar pull ups for the open 12.5 W.O.D.. “You think the judges will notice a little chest enhancement.”
