NHB CrossFit Katy, Texas

W.O.D. 02-18-2012

nhbcrossfit — Mon, 20 Feb 2012 04:09:18 +0000

8:00am Open Gym

9:00am Team WOD

20 team push ups
800m bear crawl by each member of the team, one at a time
20 team push ups

Click to view slideshow.

W.O.D. 02-16-2012

nhbcrossfit — Sat, 18 Feb 2012 17:10:13 +0000

warmup: 1000m row, 100 situps

skill: turkish get ups: 5, 4, 3, 2, 1 each side, increasing weight

wod
death by deadlift 225/135

W.O.D. 02-15-2012

nhbcrossfit — Sat, 18 Feb 2012 17:06:56 +0000

warm up: 800m run, 20 turkish getups

strength: strict press 2-2-2-2-2

wod
10 pull ups
8 ring dips
6 HSP
6 rounds

W.O.D. 02-14-12

nhbcrossfit — Wed, 15 Feb 2012 16:25:08 +0000

warm up: 50 double unders, 10 man makers

wod
1 mile run
50 med ball cleans 20/15
800m run
35 med ball cleans
400m run
20 med ball cleans

strength: weighted pull ups

W.O.D. 02-13-12

nhbcrossfit — Tue, 14 Feb 2012 19:37:27 +0000

warm up: 500m row, 200m farmer’s carry

strength: max thrusters- 5 attempts

wod
5 thrusters 95/65
5 burpees
AMRAP 10 minutes

W.O.D. 02-02-12

iulianmusat — Fri, 03 Feb 2012 20:07:40 +0000

Smooth is fast - Skip Miller

Warm-Up

800 m Run
400 m Run Backwards

Strength & Skill

Clean & Jerk

WOD

3 Rounds For Time of:

10 Clean & Jerk 135/95
30 Sit-ups

Additional Info

Front Range CrossFit Training Camp: Grace – by Skip Miller

W.O.D. 02-01-12

iulianmusat — Thu, 02 Feb 2012 20:45:31 +0000

The power clean is critical to sports performance training because it is a scalable way to develop power – Mark Rippetoe

Warm-Up

200 m Farmers Carry
200 m Sprint

Strength & Skill

5 Attempts to Max Hang Power Clean.

WOD

5 Rounds For Time of:

15 Kettlebell Swings (53/35)
20 Push-Ups
25 Double Unders

Usain Bolt, the fastest man in the world, does Hang Power Cleans :

W.O.D. 01-31-12

iulianmusat — Wed, 01 Feb 2012 16:36:58 +0000

Do not consider painful what is good for you. —Euripides

Warm-Up

500 m Rowing
25 Squats
25 Knees-to-Elbows

Strength & Skill

Back Squat 3-3-3-3-3

WOD

For time:

200 m Weighted Lunges 45/25
800 m Run

W.O.D. 01-30-12

iulianmusat — Wed, 01 Feb 2012 15:24:54 +0000

When done perfectly, the jerk is an aesthetic combination of power and grace, and that’s why so many athletes take to them so readily. – Bill Starr

Warm-Up

3 Sets of:

200 m Sprint
10 Push-Ups
10 Squats

Strength & Skill

Max Push Jerk

WOD

10 min AMRAP of:

5 Burpees
10 Sit-Ups

E-WOD

12 min AMRAP of:

3 Man-Makers
6 Pull-Ups
9 GHD Sit-Ups

Related Info

The Glute-Ham Developer – By Josh Everett
Mastering the Jerk – by Bill Starr

W.O.D. 01-28-12

iulianmusat — Wed, 01 Feb 2012 15:10:16 +0000

There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between. - Pat Riley

Team WOD

With 3-person teams:

400m Relay
Rest 2 minutes
200m Relay
Rest 2 minutes
100m Relay
Rest 2 minutes
50m Sprint – all in

Finish with a Tug of War .