CrossFit NTX http://crossfitntx.com Fitness - Family - Community Sat, 19 May 2012 00:34:50 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 FRIDAY 120518 http://crossfitntx.com/?p=3037 http://crossfitntx.com/?p=3037#comments Fri, 18 May 2012 11:00:42 +0000 CFNTX http://crossfitntx.com/?p=3037 1. WARM UP
A. Mobility
- Double Ball: Thoracic Spine with Plate
- Couch Stretch
- Band: Pec & Neck

B. Dynamic Warm Up
- MB Clean Warm Up
C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD
3 rounds for time of:
- 50 Double-unders
- 40 Sit-ups
- 30 Medicine ball cleans, 20 pound ball
- 20 Pull-ups
- 10 Handstand push-ups

]]> http://crossfitntx.com/?feed=rss2&p=3037 0 THURSDAY 120517 http://crossfitntx.com/?p=3031 http://crossfitntx.com/?p=3031#comments Thu, 17 May 2012 11:00:23 +0000 CFNTX http://crossfitntx.com/?p=3031 IT-Band - PVC & Tennis Ball: 1st Rib - Floor: Hip Capsule - Band: Shoulder External Rotation B. Dynamic Warm Up - Speed & Agility Ladder C. Burgener Warm Up D. Skill Transfer Drills 2. WOD 5 rounds for time of: - Power clean, 10 [...]]]> 1. WARM UP
A. Mobility
- Foam Roll: Quad > IT-Band
- PVC & Tennis Ball: 1st Rib
- Floor: Hip Capsule
- Band: Shoulder External Rotation
B. Dynamic Warm Up
- Speed & Agility Ladder

C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD
5 rounds for time of:
- Power clean, 10 reps (135/95#)
- Wallball, 15 shots (20/16#)

]]> http://crossfitntx.com/?feed=rss2&p=3031 0 WEDNESDAY 120516 http://crossfitntx.com/?p=3025 http://crossfitntx.com/?p=3025#comments Wed, 16 May 2012 11:00:00 +0000 CFNTX http://crossfitntx.com/?p=3025 1. WARM UP
A. Mobility
- Foam Roll: Adductors
- Band: Shoulder & Elbow Flexion with Neck
- PT Band & Band: Track Hamstring

B. Dynamic Warm Up
- Row: Fish Game
C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD
A. METCON
- “Jag 28″
- “Brian”

B. STRENGTH
- Overhead Squat, 1-1-1-1-1-1-1 reps
- Squat Snatch, 1RM

C. ENDURANCE
- RUN – 3 x (100m + 200m + 400m)
- ROW – 3 x (125m + 250m + 500m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform given distance in a set. For example, run 200m in 35 econds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

D. GYMNASTICS
For Quality:
- 25 Handstand Pushups
- 25 Strict Ring Dips
- 25 Pushups

E. FLEXIBILITY
Leg Swings
- 20 Front, R & L
- 20 Side on R & L
- 20 Back on R & L

FINISH with:
Pike Stretch, 3 minutes
Pancake Split, 3 minutes
Middle Split, 3 minutes

F. MAY PAINSTORM
- “Tabata Angie”

]]> http://crossfitntx.com/?feed=rss2&p=3025 0 TUESDAY 120515 – “BRIAN” http://crossfitntx.com/?p=3017 http://crossfitntx.com/?p=3017#comments Tue, 15 May 2012 11:00:00 +0000 CFNTX http://crossfitntx.com/?p=3017 1. WARM UP
A. Mobility
- Foam Roll: Lats
- Band: Elbow
- Band: Hip Extension
B. Dynamic Warm Up
- Lateral Tube Walk
- Posterior Lunge with Posterior Reach
- Lateral Lunge with Rotational Reach
- 3D Shoulder Matrix
- SLRDL

C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD – “BRIAN”
3 rounds for time:
- 15′ Rope Climb, 5 ascents
- Back Squat, 25 reps (185/135#)

]]> http://crossfitntx.com/?feed=rss2&p=3017 0 MONDAY 120514 http://crossfitntx.com/?p=3008 http://crossfitntx.com/?p=3008#comments Mon, 14 May 2012 11:00:17 +0000 CFNTX http://crossfitntx.com/?p=3008 1. WARM UP
A. Mobility
- Ball: 1st Rib w/ Shoulder Flexion
- Box: Hip Flexion
- Band: Lats
B. Dynamic Warm Up
KB Warm Up – 20:10×2 rounds
- Swing
- High Pull
- Snatch
C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD
A. Overhead Squats 1-1-1-1-1-1-1 reps

B. “Jag 28″
For time:
- Run 800 meters
- 28 Kettlebell swings, 2 pood
- 28 Strict Pull-ups
- 28 Kettlebell clean and jerk, 2 pood each
- 28 Strict Pull-ups
- Run 800 meters

]]> http://crossfitntx.com/?feed=rss2&p=3008 1 Sunday 120513 – “JAG 28″ http://crossfitntx.com/?p=2999 http://crossfitntx.com/?p=2999#comments Sun, 13 May 2012 15:53:42 +0000 CFNTX http://crossfitntx.com/?p=2999 1. WARM UP
A. Mobility
- Band: lats
- Box and Ball: hamstring
- Box and Band: hamstring
- PVC Passthroughs
B. Dynamic Warm Up
- Row 500m

2. WOD – “JAG 28″
For time:
- Run 800m
- 28 Kettlebell Swing (70/53)
- 28 Strict Pullup
- 28 Two-handed KB Clean and Jerk (70/53)
- 28 Strict Pullup
- Run 800m

Post loads and times to comments.

]]> http://crossfitntx.com/?feed=rss2&p=2999 0 FRIDAY 120511 – 2012 CrossFit Games Regional: Individual Event 6 http://crossfitntx.com/?p=2988 http://crossfitntx.com/?p=2988#comments Fri, 11 May 2012 11:00:23 +0000 CFNTX http://crossfitntx.com/?p=2988 1. WARM UP
A. Mobililty
- Ball & Box: Hamstring
- Barbell: Sink Stretch
- PT Band & Band: Samson with Lunge
B. Dynamic Warm Up
- Row 5-10 min
C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD – 2012 CrossFit Games Regional: Individual Event 6
For time:
3 rounds of:
- 7 Deadlift (345/225#)
- 7 Muscle-ups

Then,
3 rounds of:
- 21 Wallball Shots (20/14#)
- 21 Toes-to-bar

Then,
- 100 foot Farmer carry, 100/70# dumbbells
- 28 Burpee Box Jumps, (24/20″)
- 100 foot Farmer carry, 100/70# dumbbells
- 3 Muscle-ups

]]> http://crossfitntx.com/?feed=rss2&p=2988 0 THURSDAY 120510 http://crossfitntx.com/?p=2980 http://crossfitntx.com/?p=2980#comments Thu, 10 May 2012 11:00:40 +0000 CFNTX http://crossfitntx.com/?p=2980 1. WARM UP
A. Mobililty
- Barbell: Calves
- 3D Hip Matrix
- Band: Supine Hamstring

B. Dynamic Warm Up
3 rounds for quality:
- 5 Ring Dips
- 10 Good Mornings (45#)
- 15 Box Jump (24″)
C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD
21-15-9 reps for time:
- L-Pullup
- Back Extension (25#)

]]> http://crossfitntx.com/?feed=rss2&p=2980 0 SWIM WOD http://crossfitntx.com/?p=2974 http://crossfitntx.com/?p=2974#comments Wed, 09 May 2012 19:00:00 +0000 CFNTX http://crossfitntx.com/?p=2974 1. WARM UP
A. 200m, side
B. Tread, 5min

2. WOD
- 8 x 200m on 3:30
- Hold all 200m splits within 3-5 seconds

]]> http://crossfitntx.com/?feed=rss2&p=2974 0 WEDNESDAY 120509 http://crossfitntx.com/?p=2971 http://crossfitntx.com/?p=2971#comments Wed, 09 May 2012 11:00:10 +0000 CFNTX http://crossfitntx.com/?p=2971 Quad - Couch Stretch B. Dynamic Warm Up – POSE Run Drills - POSE - Pony - Foot Pulls - Change of Support - Foot Tapping - Hops - Wall Lean - Front Lunge - Charlie’s Angels - Arms Behind Back C. [...]]]> 1. WARM UP
A. Mobility
- Ball: Foot
- Foam Roll: IT-Band > Quad
- Couch Stretch
B. Dynamic Warm Up – POSE Run Drills
- POSE
- Pony
- Foot Pulls
- Change of Support
- Foot Tapping
- Hops
- Wall Lean
- Front Lunge
- Charlie’s Angels
- Arms Behind Back
C. Burgener Warm Up
D. Skill Transfer Drills

2. WOD
3 rounds for time of:
- Run 800 meters
- Rest 2 minutes

]]> http://crossfitntx.com/?feed=rss2&p=2971 1