WORKOUT OF THE DAY

WORKOUT OF THE DAY 1.20.18

2018 Service Open, presented by 5.11 Tactical

Skill:

Every 1:45 for 5 rounds complete:

3 Thrusters

3 Pull Ups

 

WOD:

For time:

15 Thruster (135/95)

15 weighted Pull-up (35/25)

21 Thruster (95/65)

21 weighted Pull-up (20/10)

36 Thruster (65/45)

36 Pull-ups

 

Fitness WOD:

For time:

15 Thruster (65/35)

15 Australian Pull-up

21 Thruster (45/25)

21 Australian Pull Up

36 Thruster (25/15)

36 Australian Pull-ups

WORKOUT OF THE DAY 1.19.18

Tonight we will be firing up the grill so bring some of your favorite foods so we can grill them up!

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Mini white board session during the Kids class every Sunday at 1pm. 

Mini white board session during the Kids class every Sunday at 1pm. 

 

WORKOUT OF THE DAY

Warmup:

Junkyard Dog

 

Skill:

Squat Clean

 

Strength:

Clean 3-3-3-3-3-3-3 reps

 

WOD:

Three rounds for time of:

Run 800 meters

Rest 2 minutes

 

Fitness WOD:

Two rounds for time of:

Run 800 meters

Rest 2 minutes

WORKOUT OF THE DAY 1.17.18

5AM AND 6AM CLASSES  WILL BE CANCELLED FOR WEDNESDAY JANUARY 17TH.

Mother daughter duo Amber and Roswitha Carter ran the Houston Marathon in fridgid tempratures. Two days later Roswitha PR'd her Deadlift.  Now thats fitness!

Mother daughter duo Amber and Roswitha Carter ran the Houston Marathon in fridgid tempratures. Two days later Roswitha PR'd her Deadlift.  Now thats fitness!

WORKOUT OF THE DAY

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Skill:    
Thruster PVC Progression    
    
WOD:    
"Dumbbell Holbrook"    
Ten rounds, each for time of:    
5 Dumbbell Thruster (50/35)    
10 Pull-ups    
100 meter Row  
Rest 1 minute    
    
Fitness WOD:    
"Holbrook"    
Ten rounds, each for time of:    
5 DB Thruster (20/10)    
10 Australian Pull-ups    
100 meter Row   
Rest 1 minute    
    

WORKOUT OF THE DAY 1.15.18

I was taken back today when our members surprised us with this gift.  Hit me right in the feels. This means more to us than you know.  Thank you. #positive #patient #humble

I was taken back today when our members surprised us with this gift.  Hit me right in the feels. This means more to us than you know.  Thank you. #positive #patient #humble

SKYLINE CROSSFIT NEWS

WORKOUT OF THE DAY

Skill:

Strict Ring Muscle Up progression

 

WOD:

Three rounds for time of:

12 Ring Muscle-ups

75 Squats

 

Fitness WOD:

Three rounds for time of:

12 Australain PullUps

12 Push Ups

75 Squats

WORKOUT OF THE DAY 1.14.18

Due to reconstruction from Hurricane Harvey the shower will be closed for the whole day of Sunday January 14th. 

Warmup:

Long Dynamic

 

Skill:

Dips

20min to find 1rm Power Clean

 

WOD:

Four rounds for time of:

15 Bar Dips

12 power cleans (95/65)

 

Fitness WOD:

Four rounds for time of:

15 Push Ups

12 hang power cleans (55/35)

WORKOUT OF THE DAY 1.12.18

"I Decided I'm Tired of Being Overweight"

WORKOUT OF THE DAY

Warmup:

Row 500m

Powerlifting Warm up

 

Strength:

15 min Work up to heavy deadlift

 

WOD:

Three rounds for time:

15 Deadlift (225/155)

500 meter Row

 

Fitness WOD:

Three rounds for time:

15 Deadlift (95/65)

500 meter Row

Cool Down:

2 Rounds

2 min Couch each leg

1 min pigeon each leg

Bring your bike day! 1.7.18

Today is bring your bike day.  We will be implementing a bike ride in the workout so if you have a bike bring it along with a helmet!  If you don't have a bike thats okay you can borrow one of ours or ride one of our indoor bikes.

Notice the knees slightly bent on the way down.  This is correct form on the descent of the GHD situp.

Notice the knees slightly bent on the way down.  This is correct form on the descent of the GHD situp.

 

Bring your bike day!

Warmup:

Ride bike to mile mark

 

Skill:

WOD Review

 

WOD:

Bike 1 mile

21 GHD Sit-ups

21 Back extension

21 pull-ups

Bike 1 mile

21 Bench press @ body weight

21 Upright row @ 1/3 body weight

21 Push-ups

Bike 1 mile

 

Fitness WOD:

Bike 1 mile

21Abmat Sit-ups

21 Back extension

21 Australian pull-ups

Bike 1 mile

21 Bench press @ 1/2 body weight

21 Upright row @ 1/4 body weight

21 Push-ups

Bike 1 mile

WORKOUT OF THE DAY 1.6.18

Tomorrow is bring your bike day.  We will be implementing a bike ride in the workout so if you have a bike bring it along with a helmet!  If you don't have a bike thats okay you can borrow one of ours or ride one of our indoor bikes.

Burpees at Skyline CrossFit circa 2011

Burpees at Skyline CrossFit circa 2011

WOD and movement demo with Kaizen CrossFit.

WORKOUT OF THE DAY

Warmup:

Run 400m

Hinshaw Warm Up

 

Skill:

Dumbell Bent Over Row

 

WOD:

Five rounds for time of:

Run 400 meters

20 Burpees

15 Two-hand dumbbell Bent over row (50/35)

 

Fitness WOD:

Five rounds for time of:

Run 200 meters

15 Burpees

15 Two-hand dumbbell Bent over row (20/10)

WORKOUT OF THE DAY 1.5.18

Sunday is bring your bike day.  We will be implementing a bike ride in the workout so if you have a bike bring it along with a helmet!  If you don't have a bike thats okay you can borrow one of ours or ride one of our indoor bikes.

During our first competition in 2012  we implemented a rope sled pull.  This is a great supplement to rope climbs.  First off it keeps your feet on the ground all the while building strength in the lateral pull. This will get you on track to build strength in rope climbs.

During our first competition in 2012  we implemented a rope sled pull.  This is a great supplement to rope climbs.  First off it keeps your feet on the ground all the while building strength in the lateral pull. This will get you on track to build strength in rope climbs.

SKYLINE CROSSFIT NEWS

WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

 

Skill:

Rope Climb Progression

 

WOD:

Five rounds of:

15' Rope climb, max reps in 3 minutes

3 min rest

 

Fitness WOD:

Five rounds of:

Sled Pull with arms @ BW

max distance in 3 minutes

3 minute rest