WORKOUT OF THE DAY

9.28.17

Death by Pull-Up demo

Warmup:

PullUp/Muscle Up Warm Up

 

WOD:

"Death by PullUps"

With a continuously running clock

do one pull-up the first minute, two

pull-ups the second minute, three

pull-ups the third minute...

continuing as long as you are able.

Use as many sets each minute

as needed.

 

Cool Down:

20 min ROMWOD

9.23.17 Fundraiser at Blackwolf CrossFit

Class will be canceled for Saturday due to renovations caused by the flood.  We all be heading out to Blackwolf CrossFit to help us and Yellow Rose CrossFit fundraise for damaged equipment. Saturday Sept 23rd 8am to 11am.

Form Blackwolf CrossFit: "Two of my favorite affiliates took on water during the flooding following Hurricane Harvey here in Houston. As an affiliate owner myself, I know just how important it is to get them back and running at full force as quickly as possible. Not only are these businesses that put food on the table for the owners and coaches, but they are also necessary escapes for the athletes that call these gyms home.  On Saturday, September 23rd we will be running a FUNdraising workout series from 8am to 11am. ALL DONATIONS GO TO SKYLINE CROSSFIT AND CROSSFIT YELLOW ROSE TO HELP WITH THE COST OF REPLACING THE EQUIPMENT LOST IN THE FLOOD."

Form Blackwolf CrossFit: "Two of my favorite affiliates took on water during the flooding following Hurricane Harvey here in Houston. As an affiliate owner myself, I know just how important it is to get them back and running at full force as quickly as possible. Not only are these businesses that put food on the table for the owners and coaches, but they are also necessary escapes for the athletes that call these gyms home. 

On Saturday, September 23rd we will be running a FUNdraising workout series from 8am to 11am. ALL DONATIONS GO TO SKYLINE CROSSFIT AND CROSSFIT YELLOW ROSE TO HELP WITH THE COST OF REPLACING THE EQUIPMENT LOST IN THE FLOOD."

9.20.17

THIS SATURDAY PLEASE JOIN US, BLACKWOLF, AND YELLOW ROSE CROSSFIT TO HELP FUNDRAISE NEW EQUIPMENT DAMGED BY HURRICANE HARVEY.  HOPE TO SEE ALL OUT!

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(From Blackwolf CF Facebook page: "Two of my favorite affiliates took on water during the flooding following Hurricane Harvey here in Houston. As an affiliate owner myself, I know just how important it is to get them back and running at full force as quickly as possible. Not only are these businesses that put food on the table for the owners and coaches, but they are also necessary escapes for the athletes that call these gyms home. 

On Saturday, September 23rd we will be running a FUNdraising workout series from 8am to 11am. ALL DONATIONS GO TO SKYLINE CROSSFIT AND CROSSFIT YELLOW ROSE TO HELP WITH THE COST OF REPLACING THE EQUIPMENT LOST IN THE FLOOD."

 

WORKOUT OF THE DAY

Warmup:

Long Dynamic WarmUp

 

Skill:

Kipping Progression

 

WOD:

3 rounds for time of:

15 chest-to-bar pull-ups

20 bar facing burpees

15 SDHP (95/65)

9.19.17

Just a reminder water has been shut off to the building so make sure you bring a bottle! We should have portable restroom at the gym for evening classes.

WORKOUT OF THE DAY

Warmup:

Hinshaw WarmUp

 

Skill:

Hip Extension

GHD SitUPs

 

WOD:

For time complete:

Run 800 meters

50 Good Mornings (45/35)

50 Abmat Sit-ups

Run 800 meters

50 Hip Extensions

50 PVC SitUps

Run 800m

50 Superman's

50 GHD SitUps

9.18.17

Class is on starting tomorrow. 5am,6am,5pm,6pm,7pm. When crews are done with walls we will open 12 and 4 again. Might be Tuesday or Wedenesday. No bathrooms tomorrow so go before you come!!! Portable restrooms will be here Tuesday

Dylan, Bethany and Heather with Dan Bailey during the construction after the flood damage.

Dylan, Bethany and Heather with Dan Bailey during the construction after the flood damage.

WORKOUT OF THE DAY

Warmup:

Power Lifting Warm Up

 

Skill:

PVC Thurster Progression

Pull Up Muscle up WarmUp

 

WOD:

9-6-and 3 reps, for time of:

Thrusters (165/110)

Muscle-Up