Sign In

Workout of the Day: Saturday, 19-May-2012

Teams of 4
2 Rounds:
Stations:
P1:  Row (calories)
P2:  DB Thrusters
P3:  Box Jumps
P4:  Push Press

2 minutes at each stations.  2 Rounds.  Team Score = Total Reps + Calories

CFMH Memorial Day Fundraiser WOD – Monday, May 28th – 7 am, 8 am, 9 am – SIGN UP TODAY!

CrossFit Memorial Houston will be hosting a Memorial Day Fundraiser WOD on Monday, May 28th .  There will be three WOD times – 7 am, 8 am and 9 am (SIGN UP ON LINE).  We will be doing the Hero WOD -”Murph”.

Please spread the word!  Friends and Family are certainly welcome to participate in the WOD or come to the box to cheer you on!

CrossFit Memorial Houston is working with the 3rd Annual US Navy SEAL Danny Dietz Memorial Team Roping  Organization (Danny Dietz Memorial Team Roping – they will have a separate fundraiser).

All proceeds will go to the Navy SEAL Foundation (helping families of fallen Navy SEAL’s).

Please bring your donation (cash or check acceptable) to the box (donation amount is up to you).  We will be collecting the money and making one donation on behalf of CrossFit Memorial Houston (Donations are to be made out to Navy SEAL Foundation, please put in the memo Navy SEAL Danny Dietz Team Roping .)

We have selected the WOD – “Murph” (you will have a team option or individual option – cut off time is 45 minutes), in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD Details:  http://www.crossfit.com/mt-archive2/000881.html

Further  Information regarding Danny Diez Memorial Team Roping Organization that we are working with:

Danny Dietz was a Navy SEAL killed in action on June 28, 2005 during “Operation Red Wings” along with fellow Navy SEAL’s Michael Murphy and Matthew Axelson. The only survivor was Marcus Luttrell, a native Texan, They were killed when they were ambushed by over 100 Taliban fighters. The rescue mission that ensued, 16 Special Forces personnel, including 8 SEALs, died when their helicopter was shot down by Taliban fighters. The location of Dietz’ body was unknown for seven days. Navy SEAL Danny Dietz’s remains were recovered during a combat search and rescue operation on July 4, 2005 - the largest single loss of life for Naval Special Warfare since World War II.

Last year’s roping, silent auction and after party were a big success and the proceeds were donated to the NSWF in Danny’s name. The Navy SEAL Foundation (NSWF) is a 501c3 and serves a fundamental role within the SEAL and SWCC community.

A Memorial account where the money raised from the team roping will donate a monetary scholarship on Danny’s behalf to a SEALs child.

Money raised during the roping will also, on Danny’s behalf, be donated to a SEAL’s family. It’s our goal to be able to give directly to the families who just lost their SEAL father and or husband so we can help those families that are in need of assistance during this difficult transition.

The Navy SEAL Foundation Provides for all SEAL’s Families:

  • Tragedy assistance for families who have lost a loved one in training or combat.
  • Support family events to uphold morale and camaraderie.
  • Award scholarships and provide educational assistance to active duty personnel, their spouses, and children.

Additionally, to ensure the contributions of these elite warriors are always remembered, recognized, and documented for future generations, they strive to preserve the rich history and heritage of the NSW community. Since their inception in 2000, the Naval Special Warfare Foundation has mourned the loss of many of our NSW warriors in the Global War on Terror, and in turn, they support their families and their teammates.

Donations are to be made out to Navy SEAL Foundation, please put in the memo Navy SEAL Danny Dietz Team Roping.  Should you wish to make a donation by phone please contact David T. Guernsey, Jr. at the Navy SEAL Foundation the number is 860-767-1510.  Please specify the donation is for the Danny Dietz Memorial Team Roping.

Thank you for supporting our Special Forces and Navy SEALs.

Source:  http://speedroping.blogspot.com/2012/04/3rd-annual-us-navy-seal-danny-dietz.html

Workout of the Day: Friday, 18-May-2012

Skill:  SDHP (5×5)

MetCon:
In 4 minutes…
Run 400 m
Then…
Rd 1:  Max Wall Ball Shots
Rd 2:  Max Jump Rope
Rd 3:  Max Wall Ball Shots
Rd 4:  Max Jump Rope

Extra Credit:  Tabata Plank

Workout of the Day: Thursday, 17-May-2012

Lift:  Back Squat

MetCon:
400 m Run
10 Pull Ups
300 m Run
15 Pull Ups
200 m Run
15 Pull Ups
300 m Run
10 Pull Ups
400 m Run

Workout of the Day: Wednesday, 16-May-2012

Lift:  Shoulder Press

MetCon:
Teams of 2
AMRAP 16
P1 – 500 m Row (timer)
P2 – Jump Rope

Score = total calories rowed times 5 + total number of jump rope

CrossFit Memorial Houston Intro Class – Saturday, 19 May-2012 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro Class on Saturday, May 19th from 9:00 am to 10:00 am.

This class is designed to give you an overview of CrossFit and take you through the fundamental movements.

Yes, there will be a work out at the end of class so you can experience a great CrossFit “WOD” (work out of the day)!

This class is FREE and open to members and prospective members! Want to get a good feel of what CrossFit is? Just click on the following link. ( “What is CrossFit?”)

If you are interested in attending this class, please email Vanessa at info@crossfitmemorialhouston.com.

 

Workout of the Day: Tuesday, 15-May-2012

Lift:  Deadlift

Top of Every Minute:

Push Ups
Pull Ups
Burpees
SDHP
Goblet Squats
REST ONE MINUTE
Goblet Squats
SDHP
Burpees
Pull Ups
Push Ups

*rotate every minute

Workout of the Day: Monday, 14-May-2012

Skill:  Front Squat

MetCon:
In 5 minutes
800 m Run
Then…
Rd1: Max Push Jerk Rd 2: Max Push Press Rd3: Max Shoulder Press

Rest 1 minute between each set