WORKOUT OF THE DAY

WORKOUT OF THE DAY

Monday 6.17.19


Success is not final, failure is not fatal: it is the courage to continue that counts.
— Winston Churchill

"Just about any movement you can think of involves some type of accuracy."    —Dave Eubanks    Read full article below in Skyline CrossFit News

"Just about any movement you can think of involves some type of accuracy."

—Dave Eubanks

Read full article below in Skyline CrossFit News


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Quick Primal

Skill:

Burpees

Banded Deadlift

then,

10min to work up to heavy banded deadlift

Strength:

Every 3 min for 5 rounds complete:

3 Banded Deadlifts use 50% Bar weight + 25% of Band Tension

Example:

If you want to Deadlift 260lbs you would load bar with 130lbs (50% of 260lbs) and use 65lbs (25% of 260lbs) of band tension (Green Band).

Black Band = 100lbs

Green Band = 65lbs

Blue Band = 50lbs

Red Band = 30lbs

Orange Band = 15lbs

WOD:

Seven rounds for time of:

7 Deadlift (225/155)

7 Burpees

Intermediate:

Seven rounds for time of:

6 Deadlift (165/110)

6 Burpees

Fitter Faster:

Seven rounds for time of:

5 Deadlift (95/65)

5 Burpees

WORKOUT OF THE DAY

Sunday 6.16.19


It’s you against you every day. Make sure the right you wins.
— Jason Shurgot

Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Enderton Warm Up

Skill:

Strict Pull up

Thruster

then,

5 min to warm up Thruster

WOD:

15-13-11-9-7-5-3 and 1 reps of:

Thruster (95/65)

Strict Pull-ups

For time

Intermediate:

13-11-9-7-5-3 and 1 reps of:

Thruster (75/55)

Strict Pull-ups

For time

Fitter Faster:

13-11-9-7-5-3 and 1 reps of:

Thruster (55/35)

Ring Rows or Jumping Pull-ups

For time

WORKOUT OF THE DAY

Saturday 6.15.19


Big isn’t strong. Strong is strong.
— Louie Simmons

“Being an efficent jumper raises your general physical preparedness (G.P.P.) By raising your G.P.P. , you will be able to train at a higher intensity, more often. The greater the athlete you become, the more special exercises you must introduce into your training.”  - JUMPING   by Tom Barry on October 13, 2016  Read full article below is Skyline CrossFit News.

“Being an efficent jumper raises your general physical preparedness (G.P.P.) By raising your G.P.P. , you will be able to train at a higher intensity, more often. The greater the athlete you become, the more special exercises you must introduce into your training.”

-JUMPING

by Tom Barry on October 13, 2016

Read full article below is Skyline CrossFit News.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Coaches Choice

Skill:

Assualt Bike

Deadlift

then,

with one bar each team warms up deadlift

WOD:

Partner WOD

Three rounds for time of:

27/18 Calorie on echo bike

while other partner Runs a 200m

switch,

then,

40 Deadlifts (185/125)

Intermediate:

Partner WOD

Three rounds for time of:

21/15 Calorie on echo bike

while other partner Runs a 200m

switch,

then,

40 Deadlifts (135/95)

Fitter Faster:

Partner WOD

Three rounds for time of:

15/12 Calorie on echo bike

while other partner Runs a 200m

switch,

then,

30 Deadlifts (95/65)

WORKOUT OF THE DAY

Friday 6.14.19


Both the pharmaceutical industry and the psychiatry profession have strong financial interests in convincing the public that drug treatment is safe and the most effective treatment for mental illnesses, and they also have an interest in expanding the definitions of mental illness.
— MARCIA ANGELL

At Skyline CrossFit Kids our goal is to have fun, move, and build confidence! Come see us Sunday 1pm (6-11 yr olds) and 2pm (9-13 yr olds)

At Skyline CrossFit Kids our goal is to have fun, move, and build confidence! Come see us Sunday 1pm (6-11 yr olds) and 2pm (9-13 yr olds)


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Caveman Warmup

Skill:

Bench Press

DB Row

Strength:

10 rounds

Every 2 minutes alternate every round:

5 Bench Press (go heavy)

and

5 Single arm DB Row each hand

WOD:

400m Dumbbell Farmer Carry (50/35)

Score is number of drops and time.

(This is done with a walk not a run.)

Intermediate:

400m Dumbbell Farmer Carry (35/25)

Score is number of drops and time.

(This is done with a walk not a run.)

Fitter Faster:

400m Dumbbell Farmer Carry (25/15)

Score is number of drops and time.

WORKOUT OF THE DAY

Thursday 6.13.19


 

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Why Dumbbells?

Dumbbells fit into a general-physical-preparedness (GPP) program because they force unilateral work.

Many people have strength or mobility imbalances from one side of the body to the other, and working with dumbbells is a great way to iron out these differences.


WORKOUT OF THE DAY

Warmup:

Run 400m

Power Monkey Warmup



Skill:

Ring Muscle Up



WOD:

For time:

Run 1 mile

11 Muscle-up

Run 800 meters

9 Muscle-ups

Run 400m

7 Muscle-ups

Run 200m

5 Muscle-ups



Intermediate:

For time:

Run 1 mile

5 Muscle-up

Run 800 meters

4 Muscle-ups

Run 400m

3 Muscle-ups

Run 200m

2 Muscle-ups



Fitter Faster:

For time:

Run 800 meters

11 Burpee Jumping Pullups

Run 600 meters

9 Burpee Jumping Pullups

Run 400m

7 Burpee Jumping Pullups

Run 200m

5 Burpee Jumping Pullups

WORKOUT OF THE DAY

Wednesday 6.12.19


The medical profession cannot easily admit to ignorance.
— DR. MALCOLM KENDRICK

Our pool party was a success! Thanks everyone for coming and supporting us for all these years! It was blast heres to another great year!

Our pool party was a success! Thanks everyone for coming and supporting us for all these years! It was blast heres to another great year!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata Bike/Row (Switch after 4 rounds)

Gymnastic Warmup

Skill:

L-Sit

Legless Rope climbs

WOD:

100 ft. of legless rope ascent

Accumulate 2min in L-sit

50/45 Calorie Row

50/45 Calorie Bike

For time

Intermediate:

50 ft. of legless rope ascent

Accumulate 90sec in L-tuck

45/40 Calorie Row

45/40 Calorie Bike

For time

Fitter Faster:

10 Rope lowers and raises

Accumulate 90 sec in seated leg raise

40/35 Calorie Row

40/35 Calorie Bike

For Time

WORKOUT OF THE DAY

Tuesday 6.11.19


I find it easy to believe that physical activity in general improves health. But we think that the reason we get fat is because we take in excess calories. We think that if we increase our calorie expenditure and reduce our intake, we will get leaner. And there’s precious little evidence to support that.
— GARY TAUBES

Spent the day with PS Kenya, a non-profit organization that works towards better healthcare in the country. The organization promotes markets and distributes low cost HIV tests, condoms ($0.05), birth control ($1.30), malaria mosquito nets and water treatment products. The CEO Joice Wanderi-Maina discussed the issues in relying in international government funding and the impact of current US and UK politics in their operations. We had the opportunity to go into the field with their team to visit bars, pharmacies and grocery stores that carry their products and discuss the challenges in promoting birth control and preservatives in the communities. -Taina Schuster

Spent the day with PS Kenya, a non-profit organization that works towards better healthcare in the country. The organization promotes markets and distributes low cost HIV tests, condoms ($0.05), birth control ($1.30), malaria mosquito nets and water treatment products. The CEO Joice Wanderi-Maina discussed the issues in relying in international government funding and the impact of current US and UK politics in their operations. We had the opportunity to go into the field with their team to visit bars, pharmacies and grocery stores that carry their products and discuss the challenges in promoting birth control and preservatives in the communities. -Taina Schuster


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

OH Squat Warmup

Skill:

Push Press

Hang Power Cleans

GHD

then,

5 rounds ever 1:30 of

1 Push Press

2 Power Cleans

WOD:

Complete as many rounds as possible in 15 minutes of:

7 Push press (135/95)

10 Hang Power Cleans (135/95)

15 GHD Sit-ups

Intermediate:

Complete as many rounds as possible in 15 minutes of:

6 Push press (95/65)

9 Hang Power Cleans (95/65)

12 GHD Sit-ups

Fitter Faster:

Complete as many rounds as possible in 15 minutes of:

5 Push press (55/35)

7 Hang Power Cleans (55/35)

9 Abmat Sit-ups

WORKOUT OF THE DAY

Monday 6.10.19


It is impossible to escape the impression that people commonly use false standards of measurement — that they seek power, success and wealth for themselves and admire them in others, and that they underestimate what is of true value in life.
— Sigmund Freud

Congratulations to avid 5am goer Dylan Thompson and fiancee Jessie Barton on their recent engagement!

Congratulations to avid 5am goer Dylan Thompson and fiancee Jessie Barton on their recent engagement!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

200m run

Powerlifting Warmup

Skill:

Thruster

Tire Flip

8min to warmup Thruster to heavy working set.

WOD:

For Time

100 Thrusters (135/95 lb)

1 Tire Flip to start and at the top of every minute

Intermediate:

For Time

80 Thrusters (95/65 lb)

1 Tire Flip to start and at the top of every minute

Fitter Faster:

For Time

60 Thrusters (95/65 lb)

1 Tire Flip to start and at the top of every minute

WORKOUT OF THE DAY

SWIM WOD

Sunday June 9th at 1pm

Memorial Park Pool

There will be two class going on at 1pm on Sunday. There is are normal 1pm class at Skyline CrossFit as well as a SWIM WOD at Memorial Park pool.


Sunday 6.9.19


I can’t give you a sure-fire formula for success, but I can give you a formula for failure: try to please everybody all the time.
— Herbert Bayard Swope

Nienke got her Strongman CrossFit Trainer certification over the weekend! Nice job Nienke!

Nienke got her Strongman CrossFit Trainer certification over the weekend! Nice job Nienke!


Skyline Cooking Corner


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Strict Pullups

KB Snatch

WOD:

30-20-10 reps of:

Kettlebell snatch, left arm (53/35)

Kettlebell snatch, right arm (53/35)

Pull-upsFor time.

Intermediate:

21-15-9 reps of:

Kettlebell snatch, left arm (35/26)

Kettlebell snatch, right arm (35/26)

Pull-upsFor time.

Fitter Faster:

21-15-9 reps of:

Dumbbell snatch, left arm (25/15)

Dumbbell snatch, right arm (25/15)

Ring RowsFor time.

WORKOUT OF THE DAY

Saturday 6.8.19


What kills a skunk is the publicity it gives itself.
— Abraham Lincoln

9 years ago we started a little gym with zero plan of the future. We have now grown into a pillar of the Height community and would like you all to come out a celebrate our 9 year anniversary with us!

9 years ago we started a little gym with zero plan of the future. We have now grown into a pillar of the Height community and would like you all to come out a celebrate our 9 year anniversary with us!

Skyline’s 9th Birthday Party

Saturday June 8th 4pm-7pm

Afton Village Swim Club

This is a private pool with a big covered area with seating and tables. We will have access to 2 grills and will be providing the meat. Please bring a dish to pass. Family members are encourage to come! No dogs and no glass per policy of the pool. There is also a large shaded grass area for activities if anyone would like to bring some games to play. There is a kids pool along with a play ground so bring the kiddos


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Matt Chan Warm Up

Skill:

Ring Dips

Deadlift

10 min to work up to heavy deadlift

WOD:

15-13-11-9-7-5-3 and 1 reps of:

Deadlift (225/155)

Strict Ring Dip

Intermediate:

13-11-9-7-5-3 and 1 reps of:

Deadlift (155/105)

Strict Ring Dip

Fitter Faster:

13-11-9-7-5-3 and 1 reps of:

Deadlift (105/65)

Elevated Ring Pushups

WORKOUT OF THE DAY

BRING YOUR FRIEND TO CROSSFIT

SAT JUNE 8TH, 9am and 10am classes

As a Skyline Member you can bring your friend or family to try out a class for free!


Friday 6.7.19


You cannot change what you will not confront.
— T.D. Jakes

FREE FIRST FRIDAY

FRIDAY JUNE 7TH, ALL CLASSES

All are welcome for Free day of CrossFit at Skyline! No member check-ins and No charge for Drop-ins.

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Gold Warmup

Skill:

Wallballs

Toes to Bar

WOD:

Partner WOD

3 rounds for time of:

50 Wallball shots (20/14)

50 Toes-to-bar

Intermediate:

Partner WOD

3 rounds for time of:

40 Wallball shots (14/10)

40 Toes-to-bar

Fitter Faster:

Partner WOD

3 rounds for time of:

30 Wallball shots (10/6)

30 Knees to Chest

WORKOUT OF THE DAY

FIRST FREE FRIDAY

FRIDAY JUNE 7TH

All are welcome for FREE day of CrossFit at Skyline!


Thursday 6.6.19


Don’t be afraid to give up the good to go for the great.
— John D. Rockefeller

Screen Shot 2019-06-03 at 5.20.55 PM.png

Congratulations to Trey Helle on his 100th class attended! You can catch Trey at the 12pm class during the weekdays.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warmup

Skill:

Deadlift

then,

10min to work up to heavy single

Strength:

5 rounds Every 4 minutes complete

1 Deadlift (Go for a max today)

25 Unbroken Double Unders

WOD:

5 min AMRAP of:

10 Deadlift (275/185)

50 Double-unders

Intermediate:

5 min AMRAP of:

10 Deadlift (185/115)

30 Double-unders

Fitter Faster:

5 min AMRAP of:

10 Deadlift (95/65)

30 Single-unders

WORKOUT OF THE DAY

Wednesday 6.5.19


You can’t go back and change the beginning, but you can start where you are and change the ending.
— C.S. Lewis

9 years ago we started a little gym with zero plan of the future. We have now grown into a pillar of the Height’s community and would like you all to come out a celebrate our 9 year anniversary with us!

9 years ago we started a little gym with zero plan of the future. We have now grown into a pillar of the Height’s community and would like you all to come out a celebrate our 9 year anniversary with us!

Skyline’s 9th Birthday Party

Saturday June 8th 4pm-7pm

Afton Village Swim Club

This is a private pool with a big covered area with seating and tables. We will have access to 2 grills and will be providing the meat. Please bring a dish to pass. Family members are encouraged to come! No dogs and no glass per policy of the pool. There is also a large shaded grass area for activities if anyone would like to bring some games to play. There is a kids pool along with a play ground so bring the kiddos!


WORKOUT OF THE DAY

Warmup:

Enderton Warmup

Skill:

Strict Pullups

Thruster

then,

5 rounds every 1:30

2 Thrusters ( add weight every set)

WOD:

14min EMOM

7 rounds, for total reps, with 60 second at each exercise:

Thruster (95/65)

Strict Pull-ups

Score is total reps

Intermediate:

14min EMOM

7 rounds, for total reps, with 60 second at each exercise:

Thruster (65/50)

Strict Pull-ups

Score is total reps

Fitter Faster:

14min EMOM

7 rounds, for total reps, with 60 second at each exercise:

Thruster (55/35)

Strict Banded Pull-ups or Ring Rows

WORKOUT OF THE DAY

Tuesday 6.4.19


“I AM SKYLINE CROSSFIT”

Skyline CrossFit Athlete Highlight

Alyssa Rodriguez

“I am Skyline CrossFit” athlete embodies our core values of being POSITIVE, being PATIENT, and staying HUMBLE.

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Tell us a little about yourself.

 My name is Alyssa - I like coffee, red wine, and dogs.  But seriously, I’m 28 years old, born and raised in Sugar Land, Texas, and have been CrossFitting for about 8 months.  I met my husband, Christian Carrion, during my undergraduate studies in San Antonio. We fell in love, married, and moved to New York City for my graduate studies in clinical mental health counseling.  After two years of city rent and being homesick for family, we decided to move back to Texas in 2016. It wasn’t a question of where we would live – it had to be Houston.


What’s something about you that others may not know about you? Any special talents, hobbies, or interests?

I love to cook, bake, and compete with myself in the kitchen.  I’m an avid reader and have begun dabbling in creative writing.  I love spending time with my puppy and going for walks in the park.     

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When did you start CrossFit? Why did you decide to join CrossFit at that time? What do you remember most about when you first started?

 I began CrossFit in September 2018.  My husband started in June of that year and wouldn’t shut-up about it at the dinner table.  I thought he had joined a cult with all the movements he described and the terminology he was using.  All summer he encouraged me to attend a WOD with him but I obstinately refused. I worried about his safety, I didn’t think I was “in shape” enough; I didn’t believe CrossFit would help with my anxiety.  In the end, he wore me down and I attended a Sunday class. I signed up for Foundations the following week. Nienke was my Foundations coach and she couldn’t have been more amazing. She was more than understanding and supportive, she was incredibly patient, positive, and fun.  I remember asking if the barbell came in a lighter weight other than 15lbs – she laughed and said, “Pickup that 15lbs barbell.”



What new belief, behaviors, or habits, adopted since you started CrossFit, have most positively impacted your life?

 “Trust the process” is a phrase I’ve heard repeatedly from our Skyline coaches and fellow athletes.  It goes hand in hand with what’s painted above the white board – “Be patient.” I’m learning to trust the process and be patient not only with learning all the CrossFit movements - (I will get that strict pull-up one day) - but in my everyday life as well.  It’s this philosophy that is helping me adapt to a brand new career field. When I start to feel overwhelmed, when I wish I were already proficient, I remember what I’m learning today will build for tomorrow. Worrying about the destination only takes away from the journey and the journey is what matters.   

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What has been your most memorable workout?

 My most memorable workout occurred a month into beginning CrossFit.  It was a partner WOD for calories on the Echo bike. It was my first partner WOD and my first experience with the Echo bike - I was crushed.  My legs felt like stone, my arms were spent, and even scaling the Fitter Faster rep scheme (12-9-6) seemed impossible. Back then I saw the WOD as a defeat, my self-doubt crept in and I thought I’d never be able to overcome something that intense.  Fast-forward 8 months, sprinkle in a few of Coach Dylan’s “the bike makes you a better athlete” pep talks, and the WOD was re-programmed. This time, I didn’t let my partner down and I completed the workout at the Intermediate level (15-12-9). I count it as a W vs. self-doubt.   


Do you have a favorite quote or motto that you live by?

 My father grew up a migrant farm worker and enlisted in the Marines as a way to better his circumstance in the 70’s.  Growing up and to this day, he continues to remind me of two things from his journey: “Stay the course and keep the faith” and “If someone else can do it, you can do it too.”  When I step into the box, I’m not competing with others but I am competing with myself. I’m striving to be better than I was, to persevere when I want to quit, to conquer my insecurities and anxiety by doing that extra burpee, by implementing the pose run, by attempting those funky progressions.  I’m striving to have faith in the process.

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Have you had any setbacks since starting CrossFit, what have you done to overcome them?

I guess it depends on your definition of a “setback.”  I have my struggles with self-doubt, with anxiety, with chronic migraines.  What have I done to overcome them? I don’t think I have completely overcome them, but with every challenge I take on in the box, I’m remembering to be patient and to be kind to myself.  My struggles are a part of my journey and I just keep moving forward.


What do you love most about Skyline CrossFit?

I love the positive community atmosphere.  Everyone from coaches to athletes is welcoming, supportive, and happy to see you.  No matter how seasoned the athlete, there are no judgmental egos. I love that the coaches constantly correct your form, but they do so in a very encouraging and endlessly patient manner.  I also love having the privilege to help out at the front desk Saturday mornings. (I’m the shorty walking around with an Ipad and a coffee doing head counts). I love welcoming newcomers to our gym and connecting with regulars about the WODS - and about life.  If you see me, come say hello (and check-in!)!


WORKOUT OF THE DAY


Warmup:

30 Strokes on rower for distance (meters)

Gymnastic Warmup

Skill:

Dumbell Rows

Dumbell Bench Press

WOD:

5 rounds for time of:

7 left-arm dumbbell rows (50/35)

7 right-arm dumbbell rows (50/35)

21 dumbbell bench presses (50/35)

500-m row

Intermediate:

5 rounds for time of:

6 left-arm dumbbell rows (35/25)

6 right-arm dumbbell rows (35/25)

18 dumbbell bench presses (35/25)

500-m row

Fitter Faster:

5 rounds for time of:

5 left-arm dumbbell rows (25/15)

5 right-arm dumbbell rows (25/15)

15 dumbbell bench presses (25/15)

350-m row

WORKOUT OF THE DAY

Monday 6.3.19


You can build any life you want when the foundation is solid.
— Dr. Jake Oergel

swim wod.png

We will be hitting the pool this summer do work on our fitness outside of the gym. All-American swimmer and Skyline coach Amber Carter will be leading these classes. There is no pre-requisite required. All Skyline athletes are welcome.

Memorial Park Pool

6502 Arnot St, Houston, TX 77007

SKYLINE SUMMER SWIM DATES:

June 9th 1pm

June 23rd 1pm

July 7th 1pm

July 28th 1pm

August 18th 1pm

August 25th 1pm


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Warmup:

Agility Ladder


Skill:

Box Jump

Thruster

then,

5 rounds every 1:15

2 Thrusters (add weight every set)

3 Bar Facing Burpees


WOD:

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

12 Box Jump (24/20)

6 Thruster (95/65)

6 Bar-facing burpees


Intermediate:

Complete as many rounds as possible in 12 minutes of:

10 Box Jump (20/20)

5 Thruster (65/50)

5 Bar-facing burpees


Fitter Faster:

Complete as many rounds as possible in 12 minutes of:

8 Box Jump (20/12)

4 Thruster (50/35)

4 burpees



WORKOUT OF THE DAY

Sunday 6.2.19


We train so when we find chaos, our instincts take over. We train so we minimize errors when they count.
— Margaux Alvarez

Maggie sandboarding in Zion National Park.

Maggie sandboarding in Zion National Park.


SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Hinshaw Warmup

Skill:

Pose Running

Air Squat

WOD:

Four rounds for time of:

Run 400 meters

50 Squats

Intermediate:

Four rounds for time of:

Run 400 meters

35 Squats

Fitter Faster:

Four rounds for time of:

Run 200 meters

20 Squats to target

WORKOUT OF THE DAY

Saturday 6.1.19


What weakens us is feeling offended by the deeds and misdeeds of our fellow men and women. Our self-importance requires that we spend most of our lives offended by someone.
— Carlos Castaneda

Here is one of our coaches Crystal Flores training an adaptive athlete. Six of our coaches successfully attended the  CrossFit Adaptive Athlete Training course.

Here is one of our coaches Crystal Flores training an adaptive athlete. Six of our coaches successfully attended the CrossFit Adaptive Athlete Training course.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Coaches Choice ( 5min)

Skill:

Strict Pullup

Knees to Elbow

Deadlift

Clean & Jerk

then,8min to warmup all movements

Partner WOD

Five rounds for time of:

20 Deadlift (225/155)

20 Strict Pull-ups

20 Clean and jerk (135/95)

20 Knees to elbows

Intermediate:

Five rounds for time of:

16 Deadlift (155/105)

16 Strict Pull-ups

16 Clean and jerk (95/65)

16 Knees to elbows

Fitter Faster:

Five rounds for time of:

12 Deadlift (105/65)

12 Ring Rows

12 Clean and jerk (65/45)

12 Knees to Chest

WORKOUT OF THE DAY

Friday 5.31.19


You can only truly do one thing well at a time.
— Daniel Lubetzky

Here is Skyline newcomer Fred Cano making easy work of the atlas stone carry during his first Spartan race!

Here is Skyline newcomer Fred Cano making easy work of the atlas stone carry during his first Spartan race!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Wall HSPU Warmup

Skill:

Turkish Get Up

Legless Rope Climb

WOD:

3 rounds for time:

12 left-hand DB Turkish get-ups (50/35)

12 right-hand DB Turkish get-ups (50/35)

3 legless rope climbs, 15-ft. rope

Intermediate:

3 rounds for time:

9 left-hand DB Turkish get-ups (35/25)

9 right-hand DB Turkish get-ups (35/25)

2 legless rope climbs, 12-ft. rope

Fitter Faster:

3 rounds for time:

9 left-hand DB Turkish get-ups (25/15)

9 right-hand DB Turkish get-ups (25/15)

3 Rope Lower and Raise

WORKOUT OF THE DAY

Thursday 5.30.19


Success is a pile of failure. You’re just standing on top of it and not underneath it.
— Dave Ramsey

Awesome job to these four  (Russel, Michelle, Nienke, and Zach) completing a Sprint Triathlon during the Memorial Day Weekend.  We spend so much time in the gym this is a great way to express our fitness outside with friendly competition!

Awesome job to these four (Russel, Michelle, Nienke, and Zach) completing a Sprint Triathlon during the Memorial Day Weekend. We spend so much time in the gym this is a great way to express our fitness outside with friendly competition!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Warmup:

Gymnastic Warm Up


Skill:

Ring Muscle Ups

Sumo Deadlift Highpull


WOD:

"Tyler"

Five rounds for time of:

7 Ring Muscle-ups

21 Sumo-deadlift high-pull (95/65)


Intermediate:

Five rounds for time of:

4 Ring Muscle-ups

15 Sumo-deadlift high-pull (75/55)


Fitter Faster:

Five rounds for time of:

7 Ring Rows

7 Ring Push Ups

9 Sumo-deadlift high-pull (55/35)