Month: August 2016

  • Thursday 9.1.16 WOD

    Thursday 9.1.16 WOD

    Starting Tuesday 9.6.16 5:45am WOD! More info Dynamic Effort Upper WOD “Eva” 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups **45min time cap $ Out Close Grip Bench (3×8 @ 60% + 15/10)  **If you come to a week where you fail, making only 6 of your 8 […]

  • Protected: Thursday 9.1.16 WOD NOTES

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  • Wednesday 8.31.16 WOD

    Wednesday 8.31.16 WOD

    Starting Tuesday 9.6.16 5:45am WOD! More Info Monster Mash! WOD “Brownwood Dallas 5” 50 Burpees –Then– 5 Rounds of: 10 Wall Balls (20,14) 10 STOH (95,65) 10 Pull Ups 10 Box Jumps (24,20) 10 Sit Ups –Then– 800 meter RunCrossfit Brownwood created this workout “in honor of the 5 Dallas officers killed in the tragic […]

  • Protected: Wednesday 8.31.16 WOD NOTES

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  • Tuesday 8.30.16 WOD

    Tuesday 8.30.16 WOD

    Starting Tuesday 9.6.16 5:45am WOD! More info Dynamic Effort Lower WOD “XLIV” Happy 44th Birthday Scott Richard! Every 4min for 44min 400/350m Row 4 Squat Cleans (95,65,75,55) 4 Box Jumps (20,20,20,20) **Score successful full rounds $ Out 3×12 Reverse Front Racked Lunge (L+R=2) **build to a heavy 12  

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  • Monday 8.30.16 Box Brief

    Monday 8.30.16 Box Brief

    –Survey SCHEDULE Feedback — Starting Tuesday, 9.6.16 – 5:45am WOD!   The survey results are in and many of our early morning CrossFitters want a few extra minutes to get the WOD in. Starting Tuesday, 9.6.15 the 6am WOD will move to 5:45am at both the Ardmore and Wayne locations. **Stay tuned for additional surveys as […]

  • Week of 8.29.16 Barbell Club

    Week of 8.29.16 Barbell Club

    Conjugate Strength Tuesday 1.  Split Jerk (8×3 @ 70%) 2.  Push Jerk (1×8 @ 60%) 3.  Bent Over Row (3×10) 4.  Front Rack Reverse Lunge (4×6) Thursday 1.  Snatch Balance + OHS (5×3 @ 65%) 2.  Snatch + OHS (12×1 @ 80%+) 3.  Back Box Squat – Single Red Band (12×2 @ 55% + 25%) […]

  • Monday 8.29.16 WOD

    Monday 8.29.16 WOD

    Max Effort Upper Happy 29th Birthday Michelle Wilson! Strength On a running clock 0:00 – 5:00min build to a heavy Power Snatch 5:00 – 10:00min build to a heavy Bench Press At 12min Begin WOD WOD Happy 29th Birthday Michelle Wilson! For Time: 10-8-6-4-1 Power Snatches (@70% of above) **29 Unbroken Dubs (x3) AFTER each […]

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