WORKOUT OF THE DAY

WORKOUT OF THE DAY 11.17.18

Brave men rejoice in adversity, just as brave soldiers triumph in war.
— Seneca

Granite Games Throwdown - EVENT 1

https://thegranitegames.com/about-throwdowns/

Tag your teammates. Event 1 is about to get HEAVY!!!

Experience the thrills of competition, with your best gym buddies, in your neighborhood gym!
The Granite Games Throwdowns give Scaled and Intermediate athletes an opportunity to compete in a 1-day event, featuring 4 team workouts. Your Team of 3’s scores will be ranked against your peers inside and outside of the gym on both a local-event and a worldwide leaderboard.

Every athlete will receive a t-shirt with registration, as well as bragging rights as a Granite Games athlete! Check out the full schedule below.

On top of that, punch your ticket to the Granite Games Championship by competing in a Throwdown! The top 15 teams from each division on the worldwide leaderboard will bypass the Granite Games Open and qualify to compete onsite at this year’s Championship.

https://thegranitegames.com/about-throwdowns/


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Movement Review

WOD:

For time:

20 calorie Row

30 Wallball Shots (20/14)

20 Toes to bar

30 Box jumps (24/20)

20 KB Sumo-deadlit high-pull (70/53)

30 Burpees

20 Shoulder to overhead (135/95)

30 Pullups

Intermediate:

For time:

15 calorie Row

20 Wallball Shots (14/10)

15 Toes to bar20 Box jumps (24/20)

20 Sumo-deadlit high-pull (53/35)

20 Burpees

15 Shoulder to overhead (95/65)

20 Pullups

Fitter Faster:

For time:

12 calorie Row

15 Wallball Shots (10/6)

12 Knees to parallel

15 Box jumps (12/8)

15 Sumo-deadlit high-pull (35/26)

15 Burpees

12 Shoulder to overhead (65/50)

15 Jumping Pullups

WORKOUT OF THE DAY 11.16.18

Be happy for this moment. This moment is your life.
— Omar Khayyam

 Samantha hanging on to the floor like her life depends on it.

Samantha hanging on to the floor like her life depends on it.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warmup

Skill:

Lunges w/Axle Bar

Sandbag

Atlas Stone

WOD:

For Time:

30 Walking Back Rack Lunges w/ axle bar (135/95)

30 Walking Lunges w/ Sandbag on Shoulder (100/70)

30 Walking Lunges w/ Stone on shoulder (115/75)

Intermediate:

For Time:

30 Walking Back Rack Lunges w/ axle bar (95/65)

30 Walking Lunges w/ Sandbag on Shoulder (70/50)

30 Walking Lunges w/ Stoneon shoulder (95/75)

Fitter Faster:

For Time:

30 Walking Back Rack Lunges w/ axle bar (35/15)

30 Walking Lunges w/ Dball/Medball on Shoulder (30/14)

30 Walking Back Rack Lunges w/ axle bar (35/15)

30 Walking Lunges w/ Dball/Medball on Shoulder (30/14)

WORKOUT OF THE DAY 11.15.18

No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.
— Buddha

 Evening class knocking out some Toes to Bar.

Evening class knocking out some Toes to Bar.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

OH Squat Warm Up

Skill:

OH Squat

10min to work up to a heavy

Overhead Squat from the ground

WOD:

Complete 5 rounds for time of:

Bike 20/15 calories

21 Overhead Squat (95/65)

Intermediate:

Complete 5 rounds for time of:

Bike 15/12 calories

15 Overhead Squat (75/55)

Fitter Faster:

Complete 5 rounds for time of:

Bike 15/12 calories

12 Overhead Squat or Front Squat (55/35)

WORKOUT OF THE DAY 11.14.18

Strength and growth come only through continuous effort and struggle.
— Napoleon Hill

 Granite Games Registration is officially open!  Teams of 3 men or female, Intermediate and Scaled divisions!

Granite Games Registration is officially open! Teams of 3 men or female, Intermediate and Scaled divisions!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic

Skill:

Plyometric Warm Up

Toes to bar progression on rings

WOD:

15min AMRAP

10 Wall ball shots (20/14)

10 Toes to bar

10 Box jumps (24/20)

Intermediate:

15min AMRAP

8 Wall ball shots (14/10)

8 Toes to bar

8 Box jumps (24/20)

Fitter Faster:

15min AMRAP

6 Wall ball shots (10/6)

6 Knees to parallel

6 Box jumps (12/8)

Cool Down:

Flow Cool Down

WORKOUT OF THE DAY 11.12.18

Never argue with a fool, onlookers may not be able to tell the difference.
— Mark Twain

 Cyril scaling handstand walks with wall walks. Wall walks are the best way to build the strength to prepare us for handstands and handstand walks. This also helps us get more accustom to being upside down.

Cyril scaling handstand walks with wall walks. Wall walks are the best way to build the strength to prepare us for handstands and handstand walks. This also helps us get more accustom to being upside down.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warmup

Skill:

Pull-up Progression

Bench Press

8 min to work up to heavy bench press

WOD:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Chest to Bar Pull-ups

Rest as needed between sets. 

Intermediate:

Five rounds for max reps of:

2/3 body weight bench press

Chin over Pull-ups

Fitter Faster:

Five rounds for max reps of:

1/3 body weight bench press

8 - 12 Jumping Pull-ups

WORKOUT OF THE DAY 11.11.18

Happy Veterans Day!

It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.
— George S. Patton

I would like to thank all of our Veterans here at Skyline CrossFit!

 Andrew Thompson: Army

Andrew Thompson: Army

 Meredith Biri: Navy

Meredith Biri: Navy

 Hector Matamoros: Navy

Hector Matamoros: Navy

 Marc Carter: Army

Marc Carter: Army

 Mario Cicconetti is still an active Major in the Army.

Mario Cicconetti is still an active Major in the Army.


WORKOUT OF THE DAY

Warmup:

Kettlebell Complex Warm Up

Skill:

Kettlebell Swing

Pullup Progression

WOD:

For time:

Run 1 mile

50 Kettlebell swings (53/35)

40 Pull-ups

30 Kettlebell swings (53/35)

20 Pull-ups

10 Kettlebell swings (53/35)

Run 1 mile

Intermediate:

For time:

Run 1 mile

40 Kettlebell swings (44/26)

30 Pull-ups

25 Kettlebell swings (44/26)

15 Pull-ups

10 Kettlebell swings (44/35)

Run 800m

Fitness WOD:

For time:

Run 800m

30 Kettlebell swings (35/17)

30 Jumping Pull-ups

20 Kettlebell swings (35/17)

15 Pull-ups

10 Kettlebell swings (35/17)

Run 400m

WORKOUT OF THE DAY 11.10.18

Bring you Friend to CrossFit Day! Every second Saturday of the month, Bring friends or family to Skyline CrossFit for the Workout of the Day free of charge!


All our dreams can come true, if we have the courage to pursue them.
— Walt Disney

 Bring Your Friend to Skyline CrossFit,  every 2nd Saturday of the month!

Bring Your Friend to Skyline CrossFit, every 2nd Saturday of the month!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

Skill:

Squat

Double Unders

“Flight Simulator”

Complete as many unbroken Double Unders in 5 min as possible

Fitter Faster: 1-2-3-4-5-4-3-2-1

Intermediate: 5-10-15-20-25-20-15-10-5

RX: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

WOD:

Five rounds for time of:

30 Jump rope double-unders

30 Sit-ups

30 Squats

Intermediate:

Five rounds for time of:

20 Jump rope double-unders

20 Sit-ups

20 Squats

Fitter Faster:

Five rounds for time of:

30 Jump rope single-unders

12 Sit-ups

12 Squats

WORKOUT OF THE DAY 11.9.18

Don’t forget tomorrow Saturday Nov 10th is Bring Your Friend to CrossFit Day free of charge!


Skills are cheap. Passion is priceless.
— Gary Vaynerchuk

 Alex Lopez having a successful go at Handstand walks!

Alex Lopez having a successful go at Handstand walks!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Compare to 5.14.18

Warm Up:

Long Dynamic Warm Up

Skill:

Movement Review

WOD:

"Everything but the...."

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings (70/53)

30 GHD Sit-ups

20 DB Hang squat cleans (35/20)

25 Back extensions

30 Wall ball shots (20/14)

3 Rope climb ascents

20 Calorie on Echo Bike

Intermediate:

For time:

25 Walking lunge steps

15 Pull-ups

30 Box jumps, 20 inch box

20 Double-unders

15 Ring dips

15 Knees to elbows

30 Kettlebell swings (53/35)

20 GHD Sit-ups

20 Hang squat cleans (25/15)

15 Back extensions

20 Wall ball shots (14/10)

2 Rope climb ascents

15 Calorie on Assault Bike

Fitter Faster:

For time:

25 Walking lunge steps

15 Jumping Pull-ups

30 Plate jumps (3-45lbs/2-45lbs)

30 Single-unders

15 Box Push Ups

15 Knees to Paralell

20 Kettlebell swings (35/26)

15 Sit-ups

20 Hang squat cleans (20/10)

15 Good Mornings (35/15)

15 Wall ball shots (10/6)

3 Rope Decents and Pulls

10 Calorie on Assault Bike

WORKOUT OF THE DAY 11.8.18

The man who does more than he is paid for will soon be paid for more than he does.
— Eric Thomas

 Skyline is the new host for the Granite Games! Grab two of your friends and sign up!  Registration open November 13th!  For more info click here. http://skylinecrossfit.com/houston-downtown-throwdown-6/

Skyline is the new host for the Granite Games! Grab two of your friends and sign up! Registration open November 13th! For more info click here. http://skylinecrossfit.com/houston-downtown-throwdown-6/


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Chest to Bar Pullup progression

Bench Press

10 min to warm up to heavy bench press

WOD:

Complete as many rounds as possible in 20 minutes of:

12 Bench press (135/95)

12 Chest to Bar Pull-ups

Intermediate:

Complete as many rounds as possible in 20 minutes of:

10 Bench press (95/65)

10 Chin over bar Pull-ups

Fitter Faster:

Complete as many rounds as possible in 20 minutes of:

8 Bench press (65/45)

8 Jumping Chin over bar Pull-ups

WORKOUT OF THE DAY 11.7.18

What and how people think of you, is none of your business.
— Judge Bonnie Hellums

 Congratulations to Maggie and Brittany in finishing first place at OutWOD Competition this weekend!

Congratulations to Maggie and Brittany in finishing first place at OutWOD Competition this weekend!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up w/ first round on the rower and 2nd round on bike

Skill:

Thruster

Every 1:30 for 5 rounds complete

2 Thrusters

Go heavy for the day

WOD:

For time:

Row 1K

50 Thruster (95/65)

Bike 1 mile

Intermediate:

For time:

Row 1K

40 Thruster (75/55)

Bike 1 mile

Fitter Faster:

For time:

Row 750m

30 Thruster (55/35)

Bike .75 miles

WORKOUT OF THE DAY 11.6.18

You always admire what you really don’t understand.
— Blaise Pascal

  Very blessed for all those who came out and celebrated Friendsgiving with Skyline CrossFit. Thanks you it was a huge success!


Very blessed for all those who came out and celebrated Friendsgiving with Skyline CrossFit. Thanks you it was a huge success!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 Rounds

Bear crawl 30ft

Crab walk 30ft

Skill:

Ring Push Up

Ring Rows

Inverted Hang Lowers

Muscle Up

Ring Handstand Push Up

WOD:

"Meadows"

For time:

20 Muscle-ups

25 Lowers from an inverted hang on the rings, slowly, with straight body and arms

30 Ring handstand push-ups

35 Ring rows (Feet even with rings)

40 Ring push-ups (Feet even with rings)

Intermediate:

For time:

10 Muscle-ups

15 Lowers from an inverted hang on the rings, slowly, with straight body and arms

25 handstand push-ups

35 Ring rows

40 Ring push-ups

Fitter Faster:

For time:

20 Burpee Jumping Pullups

25 Hanging Knee Raises

30 box handstand push-ups

35 Ring rows

40 push-ups

WORKOUT OF THE DAY 11.5.18

A leader is someone who helps improve the lives of other people or improve the system they live under.
— Sam Houston

 Dave, Kiah, and Michelle enjoying a hike together!

Dave, Kiah, and Michelle enjoying a hike together!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Partner Relay

3 Rounds

While one partner bikes 10/7 calories on rower

other partner holds 2 KB in front rack (35/26)

Strongman WarmUp

Skill:

Deadlift

12 min to warmup deadlift to first set of two.

WOD:

Every 70 seconds complete:

Deadlift 2-2-2-2-2-2-2-2-2-2

Score is total weight of each set.

WORKOUT OF DAY 11.4.18

Fat on the plate, doesn’t equal fat on the waist.
— John Welbourne

 Coach Ryan during his Spartan Super Beast.  Super beast is 32 miles and 60+ obstacles.  Awesome job!

Coach Ryan during his Spartan Super Beast. Super beast is 32 miles and 60+ obstacles. Awesome job!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warm Up

Skill:

Pullup Progression

Thruster

then,

7 rounds every 1:30 complete

3 Thrusters

Go for a heavy set for the day

WOD:

Four rounds for time of:

Run 400 meters

15 Thruster (95/65)

15 Pull-ups

Intermediate:

Four rounds for time of:

Run 400 meters

12 Thruster (75/55)

12 Pull-ups

Fitter Faster:

Three rounds for time of:

Run 400 meters

10 Thruster (55/35)

10 Jumping Pull-ups

WORKOUT OF THE DAY 11.3.18

Never regret being a good person to the wrong people. Your behavior says everything about you, and their behavior says enough about them.
— Buddha

 John our longest attending member just added another addition to his family. Congratulations from Skyline CrossFit Team!

John our longest attending member just added another addition to his family. Congratulations from Skyline CrossFit Team!


Skyline Cooking Corner w/ Nick Massie: Spaghetti Meatloaf


WORKOUT OF THE DAY

Warmup:

Bike progression

Gymnastic Warm Up

Skill:

Dead Bugs

Burpee Progression

WOD:

4 rounds for time of:

25/20-cal. bike

25 burpees

Intermediate:

4 rounds for time of:

20/15 calories on bike

20 burpees

Fitter Faster:

3 rounds for time of:

15/10 calories on bike

15 burpees

Stimulus: 15 minutes

WORKOUT OF THE DAY 11.2.18

 Don't forget we have Friendsgiving at Skyline Saturday November 3rd at 7pm!  Sign for side dishes is at front desk.


Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.
— Greg Glassman

 Coach Ryan and Dylan taking a picture together on Halloween. ;)

Coach Ryan and Dylan taking a picture together on Halloween. ;)


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

8 Min EMOM alt movements

20 cal row

15 Burpees

Skill:

Back Squat

Front Squat

OH Squat

WOD:

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Increasing weight every set for all 15 sets

Every 2 min complete a lift

WORKOUT OF THE DAY 11.1.18

There is no more lovely, friendly, and charming relationship, communion or company than a good marriage.
— Martin Luther

 Congratulations to long time member Keving Beckering and his wife Susan Louise in their recent marriage this weekend!

Congratulations to long time member Keving Beckering and his wife Susan Louise in their recent marriage this weekend!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warm Up

Skill:

Movement Review

WOD:

Four rounds for time of:

30 Wall-ball shots (20/14)

30 Sit-ups

Run 400 meters

Intermediate:

Four rounds for time of:

25 Wall-ball shots (14/10)

25 Sit-upsRun

400 meters

Fitter Faster:

Three rounds for time of:

20 Wall-ball shots (10/6)

20 Sit-ups

Run 200 or 400 meters

Cool Down:

Flow Cool Down

10.31.18 HAPPY HALLOWEEN!

I’ll stop wearing black when they make a darker color.
— Wednesday Adams

Screen Shot 2018-10-28 at 2.01.59 PM.png

Ryan Bailey with a very creative halloween costume!

Screen Shot 2018-10-28 at 2.03.34 PM.png

Maggie Pueringer is Mario with friends!


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Chan Warm Up

Skill:

Rope Climb Progression

Deadlift

10min to warm up to heavy Deadlift

WOD:

Seven round for time of:

10 Deadlift (225/155)

Rope Climb double-up“Double up” is two roundtrips from seated with only “touch and go” between ascents.

Intermediate:

Seven round for time of:

8 Deadlift (165/110)

2 Rope Climb

Fitter Faster:

Seven round for time of:

6 Deadlift (115/75)

2 Rope Lowers and Raises

WORKOUT OF DAY 10.30.18

Learning is not attained by chance. It must be sought for with ardor and attended to with diligence.
— Abigail Adams

 George pushing hard on Hanging Knees to Chest, a great way to build up to Toes to Bar.

George pushing hard on Hanging Knees to Chest, a great way to build up to Toes to Bar.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Squat Warm Up

Skill:

Pose Running

WOD/Intermediate:

Tabata "Bottom to Bottom" Squat

Run 1 mile

Clock starts for run on rising from last squat.

Score is lowest interval of squats and mile time.

Fitter Faster:

Tabata Squat

Run 800m

Clock starts for run on rising from last squat.

Score is lowest interval of squats and mile time.

WORKOUT OF THE DAY 10.29.18

There is an island of opportunity in the middle of every difficulty.
— Alcoholics Anonymous

 Sobriety WOD held every Sunday at 11am at Skyline CrossFit.

Sobriety WOD held every Sunday at 11am at Skyline CrossFit.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Powerlifting Warm Up

Skill:

Prowler Push

Atlas Stones Cleans

Bench Press

WOD:

10-8-6-4-2 reps of:

Bench Press (Body Weight)

Atlas Stone Cleans (145/95)

50m Prowler Push (No Weight added)

Intermediate:

10-8-6-4-2 reps of:

Bench Press (2/3 Bodyweight)

Atlas Stone Cleans (95/55)

50m Prowler Push (No Weight added)

Fitter Faster:

10-8-6-4-2 reps of:

Bench Press (1/3 Bodyweight)

D-Ball Cleans (70/50)

50m Prowler Push (No Weight added)