--Week 32--
#
Monday 3 AUG 2020#
400 meter run -- scaled to 300m
15 Thrusters 95/"65"
Completion Time: 16:48
Tuesday 4 AUG 2020#
---RESTARTED WORKOUTS---#
--Week 43--#
Thursday 22 OCT 2020#
Friday 23 OCT 2020#
10 Pull-ups
10 Overhead Squats 95/"65" lbs
Completion Time: unknown
--Week 44--#
Monday 26 OCT 2020#
21-18-15-12-9-6-3
Push Press 95/"65" lbs
V-ups -- scaled to situps
Completion Time: Unknown
Tuesday 27 OCT 2020#
2 Rounds for Time
100 Double Unders -- scaled to single unders/2 min max
80 Feet Bear Crawl
60 squats
40 Supine Ring Rows -- scaled with elevation
20 Deadlifts 225/"155" lbs
Completion Time: 25:48
Wednesday 28 OCT 2020#
Thursday 29 OCT 2020#
Friday 30 OCT 2020#
Teams of 2, only one athlete working at a time.
20 Pushups
30 Jumping Lunges
40 Situps (partner anchor)
Completion: 5+2
--Week 45--#
Monday 2 NOV 2020#
5 Rounds for Time
Use 55/"35" lbs
5 Dumbbell Deadlifts
5 Dumbbell Power Hang Cleans
5 Dumbbell Push Press
5 Dumbbell Front Squats
200 meter sprint
Completion Time: 15:41 w/35lbs
Tuesday 3 NOV 2020#
20 Minute AMRAP
10 strict chin-ups
10 Ring Dips
30 situps
Completed: 2 rounds + 20
Wednesday 4 NOV 2020#
Thursday 5 NOV 2020#
5 Rounds for Time
30 Double Unders (scaled to jumping jacks)
6 Power Snatches 135/"95" lbs
Completion Time: 10:05
Friday 6 NOV 2020#
3 Rounds for Time
400m run (scaled to 200m after 1st round)
25 Wall Balls 20/"14" lbs 10'
20 Sumo Dead Lift High Pulls 75/55lbs (used 65lbs)
15 Burpee Box Jump Overs 24/"20" inch box
Completion Time: 27:07
--Week 46--#
Monday 9 NOV 2020#
Tuesday 10 NOV 2020#
6 Rounds for Time
15 Toes to bar (scaled to leg raises and candlesticks)
30 Walking Lunges
Completion Time: 17:30
Wednesday 11 NOV 2020#
Thursday 12 NOV 2020#
3 Rounds of:
1-Minute Chest to bar pullups (scaled to sitting pullups)
1-Minute Box Jumps 24/"20"
1-Minute Kettle Bell Swings 53/"35"
1-Minute Burpees
1-Minute rest
Score: 143
Friday 13 NOV 2020#
For Time
Run 1 mile
150 Squats
Completion Time: 20:16
--Week 47--#
Monday 16 NOV 2020#
14 Minute AMRAP
6 Power Cleancs 115/75 ("95"/65)
12 Pushups
26 Double Unders (scaled to jumping jacks)
Completion: 5 Rounds + 14
Tuesday 17 NOV 2020#
Tabata Mashup
Jumping pull-ups
Dumb bell strict press 35/"20"
Hollow log Rocks
Calories on Rower
Rest 1 minute between movements
Completed: 247
Wednesday 18 NOV 2020#
21-15-9
Deadlifts 225/"155"
Burpee Box Jump 24/"20"
Completion Time: 12:20
Thursday 19 NOV 2020#
Friday 20 NOV 2020#
4 Rounds
3 minute AMRAP
400m sprint (scaled to 90sec assault bike due to calf)
Max Muscle-ups in the remaining time. (scaled to low bar)
Rest 2 minutes between rounds.
Score is total Bar Muscle-ups.
Completion: 22 1:30
--Week 48--#
Monday 23 NOV 2020#
5-4-3-2-1
Power Clean and Jerk 185/130lbs ("155 down to 135 after tweeking back")
50-40-30-30-10
Double Unders (Scaled to Jumping Jacks)
Completion: 9:17
Tuesday 24 NOV 2020#
15 Minute AMRAP
9 Pull-ups (scaled to sitting pullups)
15 Squats
21 Sit-ups (scaled to 15)
Completion: 3+19 Rounds
Wednesday 25 NOV 2020#
6 Rounds for Time
200m Sprint
15 Kettlebell Swings 53/"35"
10 Box Step overs (24/"20") with the same kettlebell
Completion: 21:42
THANKSGIVING BREAK#
--Week 49--#
Monday 30 NOV 2020#
10 Minute AMRAP
7 Dead Lifts 315/220 (used 225)
14 Push-ups (barbell low on rack)
Completion: 4+18
Tuesday 1 DEC 2020#
100 Double Unders (scaled to jumping jacks)
30 Dumbbell Hang Power Snatch (50/"35")
30 Wall Balls 20/"14" ("10ft"/9' target)
75 Double Unders
20 DB Hang Power Snatch
50 Double Unders
10 DB Hang Power Snatch
10 Wall Balls
Alternate arms every 5 Snatch.
Completion: 13:39
Wednesday 2 DEC 2020#
1-Minute Chest-to-Bar Pullups (scaled with sitting pullups)
1-Minute Tuck-ups (scaled to situps)
1-Minute Box Jumps 24/"20" inches
2-Minute Chest-to-Bar Pullups (scaled with sitting pullups)
2-Minute Tuck-ups (scaled to situps)
2-Minute Box Jumps 24/"20" inches
3-Minute Chest-to-Bar Pullups (scaled with sitting pullups)
3-Minute Tuck-ups (scaled to situps)
3-Minute Box Jumps 24/"20" inches
Completion: 203 Reps
Deer Scare
Thursday 3 DEC 2020#
Friday 4 DEC 2020#
21-15-9
Burpees to a 45lb plate
Power Clean and Jerk "115"/75lbs
Completion: RX 14:57
Saturday 5 DEC 2020#
OPEN GYM
Worked on situps, double unders, hand-stand pushups, cycling the bar.
--Week 50--#
Monday 7 DEC 2020#
5 Rounds for Time
200m Sprint
15 Sumo Dead Lift High Pull "75"/55lbs
10 Toes-to-Bar
Completion: 17:01
Tuesday 8 DEC 2020#
20 Minute AMRAP
50' Overhead Walking Lunges "45"/35 lbs
40 Sit-ups
30 Double Unders (scaled to trying du's)
Completion: 4 Rounds + 2 reps
Wednesday 9 DEC 2020#
Thursday 10 DEC 2020#
Nicole
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max Rep Pull-ups
Completion: 24 pullups
Friday 11 DEC 2020#
12-9-6-3
Burpees over the Bar
Shoulder to overhead 155/110 lbs
Completion: 7:22 with 115 lbs
Saturday 12 DEC 2020#
Open Gym
Worked on situps (200), double unders, dips, pullups
--Week 51--#
Monday 14 DEC 2020#
12 Minute AMRAP
4 Hand Stand Push-ups
8 Hang Power Cleans
12 Front Squats
75/55 lbs (used 95lbs)
Completion: 3 Rounds + 13 Reps
Tuesday 15 DEC 2020#
Wednesday 16 DEC 2020#
"Annie"
50-40-30-20-10
Double Unders (scaled to Jumping Jacks)
Sit-ups
Completion: 10:46
Thursday 17 DEC 2020#
U-Turn Crossfit in Kingwood
Partner Workout:
For Time:
50 Devil Press (50/"35")
While partner holds plank on Elbows
75 Burpee Box Jump Overs (24/"20")
While Partner Dead Hangs from Pull-up Bar
100 Hand Stand Push-ups
While Partner Rests
Completion: Went to 20 Minute cap
Friday 18 DEC 2020#
21-18-15-12-9-6-3
Kettle Bell Swings 53/35 (used 35 for 18, 15, 12 - rest with 53)
Ring Pushups (scaled to knees using dumbbells)
Completion: 12:40
Saturday 19 DEC 2020#
Partner WOD
25' lunge with 50lb dumbbell
man on fire burpees
chest to bars
--Week 52--#
Monday 21 DEC 2020#
Part A
10 Minutes
Work up to a heavy pair of cleans
Part B
20:00 Minute EMOM
On the minute every minute 2 cleans with the weight established in Part A.
Completion: 155 (last 3 @ 135) 5 in last minute.
Tuesday 22 DEC 2020#
3 Rounds For Time
400m Sprint
15 Overhead Squats 115/"75"
5 15' Rope Climbs
Completion: 20:28
Wednesday 23 DEC 2020#
Thursday 24 DEC 2020#
12 DAYS of Christmas (scaled)
1 sitting chest-to-bar pullup
2 Overhead sqats 75lbs
3 Power Snatches 75lbs
4 Box Jumps 24"
5 Push-ups
6 Air Squats
7 ABMAT Situps
8 Kettle Bell Swings 35lbs
9 Hand stand pushups from box
10 Front Squats 75lbs
11 Burpees
12 Power Clean and Jerk 75lbs
Completion: Hit Time Cap in Power Clean and Jerk
--Week 53--#
Monday 28 DEC 2020#
15 Minute AMRAP
5 Strict Pullups (scaled to sitting)
10 Dumbell Dead Lifts 50lbs
30 Double Unders (scaled to 30 sec trying and 30 jumping jacks)
Completion: 5+15
Tuesday 29 DEC 2020#
5 Rounds for Time
20 Push-ups
50 Squats 1st Rd RX, 2nd box push-ups, 3rd and later were 15/40 per round
Completion: 15:56
Wednesday 30 DEC 2020#
Thursday 31 DEC 2020#
For Time:
100 Kettle Bell Swings 53lbs
100 Box Jums 24"
100 Toes to Bar
100 Ground to Overhead 75lbs
In teams of two, complete the work with only one athlete working at a time. Non-working athlete must hold a plank while the other athlete is working.
Completion: 25:56
Saturday 2 Jan 2021#
Open Box
200 situps, strict sitting pullups, and DU's
--Week 1--"2021"#
Monday 4 Jan 2021#
4 Rounds for Time
Every 4 minutes complete the following:
200m Sprint
10 Burpees
10 Clusters 95/"65"lbs.
Completion: 2:44, 3:02, 3:35, 3:56
Tuesday 5 JAN 2021#
9 Minute AMRAP
7 Dead Lifts 225lbs
11 Ring Dips (scaled to box dips)
Completion: 4+11
Wednesday 6 JAN 2021#
15 Rounds for Time
5 Pull-ups
10 V-ups (scaled to situps)
15 Squats
Completion: 25:10
Thursday 7 JAN 2021#
Friday 8 JAN 2021#
5 Rounds for time:
15 KB Swings 70/"53"lbs
30 Double Unders (scaled to 1min of DU's and then jumping jacks)
Completion: 12:07
Saturday 9 JAN 2021#
Open Gym
Worked on DU's, 200 situps, sitting strict pullups, rope pull
--Week 2--#
Monday 11 JAN 2021#
Task Tabata
300 Reps for Time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of situps
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue
working until 300 reps are completed.
Completion: 17:55
Tuesday 12 JAN 2021#
A. Take 10 minutes to work up to a heavy Hang Power Snatch.
B. 15 Minutes OMEM of 3 Hang Power Snatches.
Completion: 115lbs, 5 reps in last minute
Wednesday 13 JAN 2021#
21-15-9
Chest-to-Bar pull-ups (scaled to sitting)
42-30-18
Completion: 10:02
Thursday 14 JAN 2021#
For Time:
50 Calories on Rower
50 Double Unders
50 Strict Press 45lbs
50 Double Unders
50 Hollow Log Rocks
50 Double Unders
Completion: 17:50
Friday 15 JAN 2021#
Saturday 16 JAN 2021#
Community Partner WOD
200 Meter run
20 burpee box jump overs
20 kettlebell deadlifts 50lbs
--Week 3--#
Monday 18 JAN 2021#
3 Rounds for Time
400m Run
30 Weighted Walking Lunges 35lbs
5 Wall Walks
Completion: 23:12
Tuesday 19 JAN 2021#
7 Minute AMRAP
5 Box Jumps 30/"24in"
3 Power Cleans 185/130 (did 75 due to wrist)
Completion: 7
Wednesday 20 JAN 2021#
Thursday 21 JAN 2021#
7 Rounds for Time:
12 Sumo Dead Lift High Pulls 75lbs
24 ABMAT situps
36 Double Unders
Completion: 23:12
Friday 22 JAN 2021#
20 Minute OMEM
Odd Minutes 30 Seconds of pull-ups
Even Minuts 30 Seconds of Front Squats 95lbs
Completion: ?
--Week 4--#
Monday 25 Jan 2021#
Missed due to sinuses
Tuesday 26 Jan 2021#
Missed due to sinuses
Wednesday 27 Jan 2021#
Mised due to sinuses
Thursday 28 Jan 2021#
Missed due to sinuses
Friday 29 Jan 2021#
20 Minute AMRAP
500m Row
6 Right Arm Turkish Get-ups 50lbs dumbell (scaled to 35lbs)
7 Left Arm Turkish Get-ups 50lbs dumbell (scaled to 35lbs)
In teams of 2, partition the reps any way you see fit.
Completion: 4 Rds plus 41meter row
Saturday 30 JAN 2021#
--Week 5--#
Monday 1 FEB 2021#
Cindy
5 pull-ups
10 push-ups
15 squats
Completion: 9 Rounds + 8 more reps
Tuesday 2 FEB 2021#
Wednesday 3 FEB 2021#
5 Rounds for Time
200m Sprint
21 Tucks
12 one-arm dumbell snatches 50lbs
Completion: 19:35
Thursday 4 FEB 2021#
3 Rounds for Time
30 Overhead Squats 75lbs (scaled to 45lbs after first round)
50 Double Unders (or work on them for 1 min)
Completion: 12:25
Friday 5 FEB 2021#
15 minute AMRAP
150' pinch walk with 25lb plates
15 box jumps 24" box
Completion: 6 + 163
Saturday 6 FEB 2021#
Open Gym
Worked on negative pullups and negative dips
--Week 6--#
Monday 8 FEB 2021#
Tuesday 9 FEB 2021#
2 Rounds for Time
800m run (scaled to 600m)
50 Kettlebell Swings 53/"35"
Completion: 15:28
Wednesday 10 FEB 2021#
Thursday 11 FEB 2021#
4 Rounds for total reps
1-minute chest-to-bar
1-minute L-sit hold
1-minute lunges
1-minute rest
Completion: 285 reps
Friday 12 FEB 2021#
10 Minutes AMRAP
50 Double unders (or 30 sec of trying)
15 Power Snatches 75lbs (scaled to 55lbs)
Completion: 5 round + double unders of 6th round
Saturday 13 FEB 2021#
open gym
5 Rounds for Time
20 Calorie Row
15 GHD Situps
15 box jumps 24"
Completion: about 22:30
--Week 7--#
Monday-Friday Closed for winter storm (ice/snow)
Saturday 20 FEB 2021#
For Time - 30 Minute Time Cap (Teams of 2)
- Annie
50-40-30-20-10
Double Unders
Situps - Fran
21-15-9
Thrusters 95/65lbs
Pullups - Grace
30 Clean and Jerks 135/95lbs
- Karen
150 Wall Balls 20/14 lbs 10'/9'
- Isabel
30 Power Snatches 135/95 lbs
- Angie
100 Pullups
100 Pushups
100 Sit-ups
100 Squats - Jackie
1,000m Row
50 Thrusters 45lbs
30 Pullups
Completion: 25 pullups on angie at time cap
--Week 8--#
Monday 22 FEB 2021#
12 Minute AMRAP
3 Burpees
3 Box Jumps 24"/20"
3 Kettle Bell Swings 53lbs
6 Burpees
6 Box Jumps
6 KB Swings
9 Burpees
9 Box Jumps
9...
Continue adding 3 Reps to each round int he remaining time.
Completion: Complete 15's plus 4 burpees in 17's
Tuesday 23 FEB 2021#
Wednesday 24 FEB 2021#
4 Rounds, 4 Minute AMRAP
400m Run
Max handstand pushups (mixed standard wall and box)
Rest 2 minutes between rounds.
Score is total pushups.
Completion: 35
Thursday 25 FEB 2021#
For Time:
50 Double Unders
30 Front Squats RX 95/65 SC "65"/45lbs.
75 Double Unders
20 Front Squats RX 135/95lbs SC "95"/65lbs.
100 Double Unders
10 Front Squats RX 185/130lbs SC "135"/95lbs.
Completion: 12:08
Friday 26 FEB 2021#
18 Minute AMRAP Partner WOD
10 Pullups
20 Pushups
30 Situps
60' Bear crawl for both at the same time
Completion: 6+54
--Week 9--#
Monday 1 MAR 2021#
Jackie
1,000m Row
50 Thrusters 45lbs
30 Pullups
Completion: 12:19
Tuesday 2 MAR 2021#
15 Minute AMRAP
10 Power Cleans "95"/65lbs
10 Tuck-ups
30 Double Unders
Completion: 6 Rounds
Wednesday 3 MAR 2021#
Thursday 4 MAR 2021#
6 Rounds for time of:
200m Sprint
5 Push Press 155/105lbs (used 135lbs)
Completion: 12:38
Friday 5 MAR 2021#
4 Round for time of:
9 Burpees
12 Dead Lifts "135"/95lbs
15 Toe-to-Bar
Rest 1 minute between rounds
Completion: 11:57
--WEEK 10--#
Monday 8 MAR 2021#
For Time:
200m run
6 rope climbs
400m run
4 rope climbs
800m run
2 rope climbs
Completion: 13:26
Tuesday 9 MAR 2021#
5 Rounds, each for time:
20 calorie row
20 wallballs (20lb ball to 10' target)
Completion: about 20 minutes
Wednesday 10 MAR 2021#
18 Minute AMRAP
10 Dumbell Floor Press "50"/35lbs
20 Butterfly Situps
30 Walking Lunges
Completion: 6 rounds + 7 reps
Thursday 11 MAR 2021#
Friday 12 MAR 2021#
CROSSFIT OPEN 21.1 (SCALED)#
For Time:
1 wall walk
10 single unders
3 wall walks
30 single unders
6 wall walks
60 single unders
9 wall walks
90 single unders
15 wall walks
150 single unders
21 wall walks
210 single unders
Completion: 14:28 (under 15 min time cap)
--WEEK 11--#
CROSSFIT OPEN WEEK
--WEEK 12--#
CROSSFIT OPEN WEEK
--WEEK 13--#
Monday 29 MAR 2021#
10 Minute AMRAP
7 Deadlifts 225/"155"lbs
15 Tuckups
Completion: 5+7
Tuesday 30 MAR 2021#
over slept
Wednesday 31 MAR 2021#
Thursday 1 APR 2021#
4 Rounds for Time
25' Left Arm Overhead Walking Lunges 53/"35"lbs kettlebell
25' Right Arm Overhead Walking Lunges 53/"35"lbs kettlebell
15 Pullups
Completion: about 15 minutes (late documentation)
Friday 2 APR 2021#
For Time:
800m Run
30 Hang Power Cleans (Go Heavy)
800m Run
Completion: 17:28?
Saturday 3 APR 2021#
Passion WOD (Community Workout)
100 Double-unders (200 Single Unders)
800m Barbell carry 95lbs
100 Burpees
Completion: 23:17
--WEEK 14--#
Monday 5 APR 2021#
20 Minute AMRAP
10 Knees-to-elbow
10 overhead squats 95/65 lbs
30 Double Unders
Completion: ?
Tuesday 6 APR 2021#
Wednesday 7 APR 2021#
Tabata Mashup
Tabata Push-ups
Rest 1 Minute
Tabata Calories
Rest 1 Minute
Tabata Box Jumps 20/"24in"
Rest 1 Minute
Tabata Squats
Completion: 221 Reps
Thursday 8 APR 2021#
4 Rounds for Time of:
400m Run
15 Shoulder to overhead 115/75lbs (used 95lbs)
Completion: 13:49
Friday 9 APR 2021#
18-15-12-9-6-3
Dumbbell Dead Lifts "50"/35lbs
Pull-ups
Completion: 10:28
Monday 12 APR 2021#
6 Rounds for time:
200m Sprint
25 situps
15 push-ups
Completion: 20:00 minutes
Tuesday 13 APR 2021#
OMEM
3 Clusters 155/105 (135 scaled)
Remaining Time complete as mnay double unders as possible. Score is total double unders
Scaled is single unders
Completion: failure
Wednesday 14 APR 2021#
6 Rounds each for time
Row 500m
rest the exact time of your previous row. Record your fastest and slowest rounds.
Completion: 1:55.03 and 1:49?
Thursday 15 APR 2021#
Friday 16 APR 2021#
3 Rounds for Time
45 Air Squats
30 Kettle bell swings 35lbs
15 burpees
Completion: 13:37