CrossFit Fort Hood

2012-02-23T17:07:00.001-06:00

I just realized I forgot to post the WOD for today sorry

Well here is class for tomorrow
Run or Row a 5K

Games - rest or burpees

2012-02-22T21:50:00.001-06:00

Official release

In 7 min complete as many reps as possible

Burpees

2012-02-21T18:46:00.001-06:00

Games Training - Last WOD before the OPEN starts, good work for all of you who have made it through the last month and a half. I hope you see a difference in your performance.

AM
None
PM
3 rds for Time
Row 500m
Run 400m
100 DU

Class WOD

"Helen"

3 RFT:
400 m run
21 KBS (1.5/1 pood)
12 pullups

2012-02-17T18:34:00.000-06:00

Games Training
30 Min Trail Run

2012-02-15T19:41:00.001-06:00

Games training
12 thrusters
24 pull ups
9 thrusters
18 pull ups
6 thrusters
12 pull ups
135/95 lbs

Class wod
3 rds for time
Run 400m
40 air squats
30 sit ups
20 push ups
10 pull ups

No class Friday or Monday

2012-02-14T15:43:00.001-06:00

Games Training

PM
10 Rds
10 x OH Walking Lung (45/30)
10 x Thrusters (45/30)
If the bar touches the ground you own an extra round for each touch

Class WOD

Front Squat 3x3
rest 3 minutes

1 Round For Time

20 DL (225/165)
40 Box Jumps (24/20)
60 Double Unders
(sub 240 singles)

2012-02-13T20:02:00.001-06:00

Games Training
AM
4 x 400m
2 Min Rest
PM
Helen
3 rds
Run 400m
21 KB Swings (1.5/1)
12 Pull Ups
Chest to Bar

Class WOD
10 rounds of "Cindy"

Between each round do
that number round Clean
and Jerks (115/85)

Ex. After 1st round do
1 C&J, after 2nd round do
2 C&J, and so on.

2012-02-12T19:11:00.001-06:00

Games Training

AM
None
PM
Power Clean 3-2-1-1
Rest 10 min
10,000 lbs overhead
100 reps w/ 100lbs
Every time you set the bar down 5 pull Ups
Women to 6,000 lbs
100 Reps w/ 60 lbs bar

Class WOD
4 Rounds:
Run 200 m
Rest 1 min between Rds
After last round is completed rest 3 minutes
then repeat the 4 rounds.

2012-02-10T17:05:00.001-06:00

Saturday Games WOD
Clean (135/95) - GHD
10-25
8-20
6-15
4-10
2-5
Rest 10 Min
at 10 min start climbing no feet up and controled feet down, continue going without rest except to reset until you can not make it up to 15 feet without feet

Sunday Rest Day

2012-02-09T19:00:00.001-06:00

Class WOD
For time:
400 m walking lunges
(knee all the way to the
ground for every lunge)

Games Training
AM
None
PM
Horrible 100
25 x Deadlift (215, 140)
25 x Clean (125, 80)
25 x Thruster (75, 50)
25 x OHS (45, 30)

Remember tomorrow is the last foundations class for Feb

2012-02-08T18:26:00.002-06:00

Class WOD
Deadlift 3-3-2-1

Rest 5 minutes

3 Rounds for time:
10 OHS (95/65)
20 Double Unders
(or 80 singles)

Games Training
Rest Day - your going to want this one

2012-02-07T17:39:00.000-06:00

Games Training
AM
4 x 500m Row or 4 x 400m Run
2 min Rest
PM
Cindy
Chest to bar Pull Ups
Hand Release Push Ups

Class WOD
Complete 3 rounds of
3 one-minute stations
no resting between stations

Rest 1 min between rounds

KBS (1.5/1 pood)
Plank Hold - Elbows and Toes
Ring Dips

2012-02-06T17:27:00.001-06:00

Games Training
AM
None
PM
5rds
1 Sucide
7 Thrusters (1.5/1pood)
1 KB Per Arm

Class WOD
1000 single jump ropes
for time

Every Min On The Min do that # min
in sit ups until you have
completed all 1000 jumps

i.e. at the end of 1 min, 1 sit up
at the end of 2 min, 2 sit ups

2012-02-05T17:01:00.001-06:00

Games training
AM
None
PM
Dead lift
3-2-1-1
Rest 10 min
AMRAP IN 15
15 x hand release push ups
5 x snatch (95/65)

Class WOD
Power clean
5-3-3-2-1
Rest 5 min
2 min overhead walk (45/25)
Rest 1 min
2 min overhead walk
Measure distance

2012-02-03T21:03:00.001-06:00

Games training
Saturday
3 rds
Row 1000m or run 800m
Rest 3 min

Sunday
Rest day

2012-02-02T18:54:00.001-06:00

Relized I forgot to post both wods
Games training

Am
None
Pm
1-1-1 front squat
Rest 15 min
For time
10-15
20-15
30-15
40-15
40-15
30-15
20-15
10-15
Jumping pull-ups - burpees

2012-02-02T18:16:00.001-06:00

For time
1 mile run
100 double unders
800m run
50 double unders

There is a sheet of paper in the gym that shows a 400m loop

2012-02-01T19:59:00.001-06:00

Also there will be a foundations class this week at Harvey Gym starting at 1130 to 1300 on Friday

2012-02-01T19:58:00.001-06:00

ALL CLASSES WILL NOW BE HELD AT HARVEY GYM

Games Training

AM
None
PM
Death by Hang Snatch (115/80)

Class WOD
5 Rounds for time
(135/95)
3 Hang Power Cleans
6 Front Squats
9 Ring Dips
12 Pullups

2012-01-31T20:42:00.000-06:00

Class WOD

Push Press 3-3-2-1
Rest 5 minutes
8 minute AMRAP
5 Push Press (115/75)
10 Burpees

rest 3 minutes

max situps in 2 mins
rest 1 minute
max situps in 2 mins

Games Training
Rest Day

2012-01-30T17:52:00.000-06:00

Game WOD

AM
Run-Rest Cycle
30-30, 30-25, 30-20, 30-15, 30-10, 30-5, 30-10, 30-15, 30-20, 30-25, 30

PM
4rds
15' Rope Climb x 2
Toes to Bar x 15
HSPU x 6

Class WOD
For Time

Run or Row 5k

2012-01-29T18:56:00.001-06:00

Games Training

AM
None

PM
1 min Press (95/65)
Rest 1 min
1 min Push Press (95/65)
Rest 1 min
1 min Push Jerk (95/65)
Rest 10 min
21-15-9
Clean (135/95)
Ring Dip

Class WOD
For Time
30 x Ring Dips
30 x KB Swings (1.5/1)
30 x Pull Ups
Run 1 Mile

2012-01-27T18:15:00.001-06:00

Games Training Saturday WOD

For Reps
5 min Row (cals)
4 min Box Jumps (24/20)
3 min Power Snatch (75/40)
2 min Wallball (20/14)
1 min Burpees

Sunday is a Rest Day

Ill try and be at the gym around 1030 for those interested.

The Gym Is Moving

2012-01-26T19:27:00.001-06:00

OK, Here is a BIG update. I have been talking to powers that be on Fort Hood and between I and some others we have decided that the best way forward for the Box is to make a move to a different location. Moving is going to provided us support from a BDE commander who is very interested at having the Affiliate in his foot print. This changes nothing for the affiliate classes will still run as normal and it is still owned separate from the US Army and Fort Hood. It is just a new more welcome location to help us out with space.

All that being said on 1 February we will be moving to Harvey Fitness Center, this is a great move back to where we started.

I am going to call on the CFitters who have supported us in the past to help us move again. I am going to need support with trucks and body to get our equipment from the Applied fitness center to Harvey. Class will start at Harvey at noon on the 2nd and follow from that point on.

The Address for Harvey for those who want to know is
73rd & Old Ironsides, Bldg 31006

I want to finally thank everyone who has supported us at the Applied Fitness Center and I hope that our patrons will continue to support us at the new location. We are here for you. This Program has always been and will always be about support Soldiers and Families of Fort Hood with safe and quality CrossFit Training.

2012-01-26T19:19:00.002-06:00

Games Training

AM
Run 2 miles w/Vest
PM
12 x Deadlift
15 x Hang Power Cleans
18 x Front Squats
21 x Push Jerk
18 x Front Squat
15 x Hang Power Cleans
12 x Deadlift
Men - 155
Women - 115

There will also be a saturday WOD this week for games training

Class WOD
Push Jerk
1-1-1-1-1