CrossFit Memorial Houston

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Workout of the Day: Tuesday, 10-April-2017

April 9, 2018 by Christian

Workout of the Day: Tuesday, 10-April-2017

CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

15 Second Dead Hang

10 Scap Pull-ups

5 Kip Swings

3 Knees to Chest

3 Toes to Bar

Movement Substitutions (T2B)

Reduce Reps

Toes High As Possible

Knee to Chest

Sit-ups

C – Movement Prep

:30 Seconds Front Rack Elbow Rotations

3 Pausing Air Squats

3 Pausing Front Squats

3 Front Squats

Front Squat (Build to all three weights)

115/80

135/95

155/105

Metcon (3 Rounds for reps)

Life Alert

AMRAP 4:

27/21 Caloire Row

21 Toes to Bar

15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:

24/18 Calorie Row

18 Toes to Bar

12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

15 Toes to Bar

9 Front Squats (155/105)

Filed Under: CrossFit WOD

Workout of the Day: Monday, 09-April-2017

April 8, 2018 by Christian

CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

5 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Power Snatch (Build to Heavy Single)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Filed Under: CrossFit WOD

Workout of the Day: Saturday, 07-April-2017

April 6, 2018 by Christian

Workout of the Day: Saturday, 07-April-2017

CrossFit Memorial Houston – CrossFit

 

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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or your own)

B – Rope Climb Movement Prep

3 Foot Locks

2 Foot Lock & Stands

1 Rope Climbs

Rope Climb Movement Substitutions

Seated Rope Pulls (2:1 Ratio)

1/2 Rope Climbs (2:1 Ratio)

Pull-ups (5:1 Ratio)

Ring Rows (5:1 Ratio)

C – Squat Clean Movement Prep

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

D – Build to Workout Weight

Metcon (Time)

Wreck Yourself

Teams of 3

For Time:

600m Run

6 Rope Climbs

20 Squat Cleans (135/95)

600m Run

9 Rope Climbs

35 Squat Cleans (135/95)

600m Run

12 Rope Climbs

50 Squat Cleans (135/95)

Filed Under: CrossFit WOD

Workout of the Day: Friday, 06-April-2017

April 5, 2018 by Christian

Workout of the Day: Friday, 06-April-2017

CrossFit Memorial Houston – CrossFit

 

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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

Establish Hand Position

:15 Seconds Single Unders

:15 Seconds Higher Single Unders

:15 Seconds Double Taps

:15 Seconds Double Unders

C – Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

5 Wall Balls

D – Movement Prep

Establish Three Positions (Pockets, Knee, Mid-Shin)

3 High Hang High Pulls

3 High Hang Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

E – Build to Lighter Weight

Metcon (AMRAP – Rounds and Reps)

Power Trip

AMRAP 15:

15 Power Snatches (95/65)

30 Wallballs (20/14)

60 Double Unders

Filed Under: CrossFit WOD

Workout of the Day: Thursday, 05-April-2017

April 4, 2018 by Christian

Workout of the Day: Thursday, 05-April-2017

CrossFit Memorial Houston – CrossFit

 

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Free 1st Time Tryout for Friends Saturday’s 8am!

Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

:30 Second Row

C – Movement Prep

6 Shuttle Runs

D – Movement Prep

3 Push-ups

3 Frog Hops

3 Burpees

Metcon (3 Rounds for reps)

Mean Machine

3 Rounds:

3:00 Calorie Row

2:00 10m Shuttle Runs (touch floor)

1:00 Burpees

Rest 2:00

Filed Under: CrossFit WOD

Workout of the Day: Wednesday, 04-April-2017

April 3, 2018 by Christian

Workout of the Day: Wednesday, 04-April-2017

CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or your own)

B- Movement Prep

Establish Dip Position

5 Dips

5 Push Press

C – Movement Prep

3 Pausing Back Squats

3 Back Squats

D – Movement Prep

3 High Hang Jump Shrugs

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

E – Build to Workout Weights

Metcon (3 Rounds for reps)

50-50

Teams of 3:

AMRAP 7:

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

*from the ground

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

*from the rack

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

*from the ground

**should use one barbell per team if possible

Filed Under: CrossFit WOD

Workout of the Day: Tuesday, 03-April-2017

April 2, 2018 by Christian


CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

5 Step-ups (each leg)

10 Small Hops

10 Tall Hops

5 Box Jumps

C – Movement Prep

:30 Seconds Rowing (Just Legs)

5 Bottom Half Deadlifts (Shin to Knee)

5 Full Deadlifts

:30 Seconds Rowing (Full Stroke)

5 Top Half Deadlifts (Hip to Knee)

5 Full Deadlifts

E – Build to Workout Weight

Metcon (Time)

Christine

3 Rounds:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20” – for men & women)

*stagger start or run 2 heats

Filed Under: CrossFit WOD

Workout of the Day: Monday, 02-April-2017

April 1, 2018 by Christian

CrossFit Memorial Houston – CrossFit

 

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Prep Work

A – Warm Up (use Ben’s or your own)

B – Movement Prep

:20 Seconds Single Timing Practice

:20 Seconds Single Timing Practice with Jump

:20 Seconds Doubles Timing Practice

:20 Seconds Doubles Timing Practice with Jump

:20 Seconds Double Under Practice

C – Movement Prep

Find End Range in Catch

:30 Seconds Easy Row

D – Movement Prep

Establish Hand Position

Establish Overhead Position

3 High Hang Power Snatches

3 Hang Power Snatches

Establish Setup Position

3 Power Snatches

Build to Lighter Weight

Metcon (AMRAP – Rounds and Reps)

Water Power

AMRAP 15:

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)

*01/22/18

Filed Under: CrossFit WOD

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