CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
25 Push Press (95/65)
50 Calorie Row
100 Double Unders
SATURDAY 170923
CONDITIONING:
Coaches Choice
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Max Reps:
One set of Overhead Squats @ Bodyweight
FRIDAY 170921
CONDTIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
30 Toes to Bar
Run 400 meters
THURSDAY 170921
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
42 Wall-Balls (20/14)
21 Back Squats (205/145)
30 Wall-Balls
15 Back Squats
18 Wall-Balls
9 Back Squats
WEDNESDAY 170920
CONDITIONING:
Run 800 meters followed by Double Under Poker
WORK CAPACITY:
5 Rounds for time:
30 Double Unders
20 Kettlebell Swings (24/16)
10 Burpees
TUESDAY 170918
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
6 Squat Snatch (95/65)
12 Box Jumps Overs (24/20)
18 Calorie Row
MONDAY 170918
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Barbara"
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds*
SAURDAY 170916
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
4 Rounds For Time:
Run 800 meters
*Rest as needed between rounds*
FRIDAY 170915
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Jerk 1-1-1-1-1
WORK CAPACITY:
Death By Burpees:
2 Burpees on Minute 1
4 Burpees on Minute 2
6 Burpees on Minute 3
etc...
THURSDAY 170914
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes:
Row 300 meters
21 Overhead Squats (75/55)
12 Ring Dips
WEDNESDAY 170913
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds For Time:
Run 800 meters
25 Toes to Bar
10 Power Cleans (205/145)
TUESDAY 170912
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
30 Snatches (155/105)
MONDAY 170911
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Double Unders
2 Thrusters (135/95)
40 Double Unders
4 Thrusters (135/95)
30 Double Unders
6 Thrusters (135/95)
20 Double Unders
8 Thrusters (135/95)
10 Double Unders
10 Thrusters (135/95)
SATURDAY 170909
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
50 Cal Row
-Into-
3 Rounds:
20 Hang Power Cleans (95/65)
20 Bar Facing Burpees
FRIDAY 170908
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 Minutes
Run 400 meters
24 Wall-Balls (20/14)
12 Handstand Push-ups
THURSDAY 170907
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Deadlift 3-3-3-3-3
WORK CAPACITY:
For time:
400 Meter Farmers Carry (50/35)
*Every time you set the dumbbells down you will do 3 Thrusters*
WEDNESDAY 170906
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Cindy"
AMRAP in 20 Minutes of
5 Pull-ups
10 Push-ups
15 Squats
TUESDAY 170905
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds For Time:
10 Hang Power Snatch (95/65)
30 Double Unders
MONDAY 170904
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)
SATURDAY 170902
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Helen"
3 Rounds for time:
Run 400 meters
21 Kettlebell Swings (24/16)
12 Pull-ups
The idea is simple, do a workout and donate a few bucks. If you can’t donate then try to get someone else to participate. If you do the workout, post it online and challenge a friend to do it too. It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom and pop gym that happens to be the best gym in the area. If you go to a #CrossFit affiliate then you know what we are talking about. This is their passion project. 100% of money raised will be donated to affiliates in the Houston area who need help.
https://www.youcaring.com/harveyaffectedaffiliates-918397
