Wods

2019-11-15

CrossFit

CrossFit New Caney

Squat
Warm-up
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Weightlifting
Thruster (3-3-2-2-1-1)
Metcon
Metcon (Time)
5 Rounds for Time
7 Thrusters 95/65
7 Toes to Bar
200m Run
20 min time cap

2019-11-14

CrossFit

CrossFit New Caney

Core
Warm-up
Foam Rolling
Stretching
800m Run
Skill Work
Each Movement 8x8 with :30 Rest and longer rest between movements
Pendlay Row (8x8)
Good Mornings (8x8)
Wide stance
Strict Press (8x8)
Strict shoulder to overhead
Dumbbell Step-Ups (8x8)
4 each leg
45/25
Core Work
WOD:
2 min Tabata Hollow Hold
2 min Tabata Hollow Rock
2 min Tabata Hollow Hold

2019-11-13

CrossFit

CrossFit New Caney

Clean
Warm-up
Warm Up 1
Foam Rolling
Stretching
Band Mobility
500m Row
15 mins total
Strength
Clean Pull (5-5-3-3-2-2-1)
Metcon
Metcon (4 Rounds for reps)
Tabata each movement
Round 1 Medball slams
Round 2 Russian Twists
Round 3 Wall balls
Round 4 Medball Cleans

2019-11-12

CrossFit

CrossFit New Caney

Press
Warm-up
3rds
200m run
10 ring rows
10 situps
10 pvc good mornings
Metcon
Ricky (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Pull-ups
5 Dumbbell Deadlift, 75#
8 Push Press, 135#
In honor of U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008
To learn more about Ricky click here
50/95 for females

2019-11-11

CrossFit

CrossFit New Caney

Midline/Core
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (3 Rounds for reps)
Teams of 2, partners work at the same time
7 min AMRAP:
Partner 1: 25/20 cal Row
Partner 2: Max Kettle Bell Swings
Switch every 25/20 cal, score is max KB Swing
-3 min Rest-
7 min AMRAP:
Partner 1: 200m run
Partner 2: Max Burpees
Switch every 200m, score is total Burpees
-3 min Rest-
7 min AMRAP:
Partner 1: Max Wall Balls
Partner 2: Plank Hold
Switch when plank break, score is total Wall Balls

2019-11-08

CrossFit

CrossFit New Caney

Conclusion of Open 20.5
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

2019-11-07

CrossFit

CrossFit New Caney

snatch
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
Weightlifting
Squat Snatch (3x3)
Metcon
Metcon (Time)
10RFT
10 cal air bike/row
10 squat snatches (95/65)
10 Push-ups
10 Russian Twists (20/14)

2019-11-06

CrossFit

CrossFit New Caney

squat
Warm-up
Squat Mobility Warm-Up
Coach Led Round through:
60 sec Sit On Heels
30 sec of:
-Lunge Hold (each side)
-Samson Lunge (each side)
-Pigeon Stretch
-Assisted Squat (Hold on the the rig)
10 Bootstrap Squats

THEN:
2 Rounds
250m Row
12 Hollow Rocks/Superman on Rig (Kip Practice)
12 Plank w/ Shoulder Taps
12 Sit-Ups
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

2019-11-05

CrossFit

CrossFit New Caney

core work
Warm-up
Four For the Core (No Measure)
-Bent-Leg Raise
-Right Side Plank
-Left Side Plank
-Marching Hip Raise (alternating legs: hold each leg up for 3-5 seconds)
-Bird Dog (Right Arm/Left Leg)
-Bird Dog (Left Arm/Right Leg)

No more than 12 minutes for demo and work.
Core Work
Hollow Rock
Practice Hollow Rock on the ground then take them to the bar
Work your kipping swing and butterfly technique
Then see how many of each you can complete unbroken
Pull-ups (5xmax )
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
30 Double Unders (90 Singles)
15 KB Swings (53/35)
30 Double Unders (90 Singles)
15 V-Ups

2019-11-04

CrossFit

CrossFit New Caney

clean and jerk
Warm-up
Warm Up 1
Foam Rolling
Stretching
Band Mobility
500m Row
15 mins total
Weightlifting
Squat Clean (3-3-2-2-1-1 building)
Metcon
Metcon (Time)
Teams of 2
2 Rounds of 21-14-7
Cals Bike/Row
Pull-Ups
Medball Cleans
Plate Burpees
Hand Release Push-Ups
-THEN Cashout-
1 mile run (split distance)

2019-11-02

CrossFit

CrossFit New Caney

Free Community WOD!! Bring a friend!
Warm-up
Warm-Up
Foam Rolling and Stretching
400m Run
3 Rds
10 Push-ups
10 Sit ups
10 Supermans
10 Walking lunges
10 Ring Dips
Metcon
Metcon (Time)
3 RFT in a team of 3
20 Burpees
15 Pull-ups
60 Jumping Lunges
25 Push-ups
1000m Row
Divide the work among partners as needed
One works while the other two rest.

2019-11-01

CrossFit

CrossFit New Caney

Open 20.4
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

2019-10-31

CrossFit

CrossFit New Caney

Press
Warm-up
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Weightlifting
Thruster (5-5-3-3-2-2-1-1)
Metcon
Metcon (Time)
7-14-21
Wallballs 20/14
DB Snatch 45/25
T2B
Thrusters 95/65

2019-10-30

CrossFit

CrossFit New Caney

Midline Mobility
Warm-up
Foam Rolling and Stretch (5mins)
2 rounds
500m Row
PVC Trio
EMOM
2 BHN Strict Press + 2 BHN Close Grip OHS,
EMOM for 10 minutes with empty barbell
Metcon
Metcon (Time)
7RFT
7 Ring Dips
7 Step Ups 75/55
7 Pull Ups
7 Pistols (each leg)

2019-10-29

CrossFit

CrossFit New Caney

Snatch
Warm-up
4 Rounds:
100m Run
7 Barbell GM
7 Barbell OHS
Strength
Heaving Snatch Balance (5x3 building )
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

2019-10-28

CrossFit

CrossFit New Caney

Squat
Warm-up
2 min Row
Then 2 Rounds:
10 Air Squats
10 Side Lying Windmills
10 Cossack Squats
Weightlifting
Front Squat (5x3 building )
Metcon
Metcon (Time)
35/30 Cal Row
75 Front Squats (115/75)
*Back on rower after breaking Front Squats

2019-10-25

CrossFit

CrossFit New Caney

The Open 20.3
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

2019-10-24

CrossFit

CrossFit New Caney

Core
Core Work
A:
7 min AMRAP
10 Burpees
10 Walking Lunge
:20 Plank
B:
10 min EMOM:
1) 25 ft DB Lunge
2) :20 Side Plank/side
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
50 DUs
25 Sit-ups
50 ft Bear Crawl
25 Sit-ups
50 ft Broad Jump

2019-10-23

CrossFit

CrossFit New Caney

Clean and Jerk
Warm-up
3 Rounds:
100m Run
10 Jump Squats
25 ft Bear Crawl
10 Leg Swings
Strength
Split Jerk (5-3-3-2-2-1-1)
Metcon
Metcon (Time)
400m Run
25 Front Squats (165/115)
400m Run
20 Split Jerk

2019-10-22

CrossFit

CrossFit New Caney

Press
Warm-up
Coach’s Choice
Metcon
Metcon (Time)
Partner WOD:
400m run Buy-in (both)
50-40-30-20-10 (split however)
Wall Balls
Box Jump Overs (24/20)
3x Double Unders
400m run Cash-out

2019-10-21

CrossFit

CrossFit New Caney

Mobility
Warm-up
Mobility Flow
Forward Fold
Reach Up and Back
Forward Fold
Cow
Cat
Cobra
Down Dog
Child's Pose
Rt. Side Scorpion
Lt. Side Scorpion
Rt. Side Runners Lunge w/ twist
Lt. Side Runners Lunge w/ twist
Metcon
Metcon (4 Rounds for reps)
Tabata each movement
100m Sprint
Hand Release Push Ups
Glute Bridges
Ab mat sit ups
Tabata= 8 cycles of work for 20 secs and rest for 10 secs
L-Sit (5 rds max hold)

2019-10-18

CrossFit

CrossFit New Caney

20.2 Open WOD & Potluck tonight after 5:45pm Class. Come hang with us!!
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

2019-10-17

CrossFit

CrossFit New Caney

Open 20.2 annouced tonight at 5pm!
Warm-up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Strength
Bench Press (10-5-5-3-3-1-1)
Metcon
Metcon (AMRAP - Reps)
3 rounds at any pace of:

Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max pistols in 60 seconds

2019-10-16

CrossFit

CrossFit New Caney

Join us Friday for 20.2! Potluck after WOD @ 5:45 class.
Warm-up
Coach’s choice
Stretching and Foam rolling
Skill Work
Pick'Em WL (5x5)
Pick a weightlifting movement
Metcon
Metcon (Time)
4 Rounds
400m Run
10 Hand Release Push ups
10 Hollow Rocks
10 Air Squats

2019-10-15

CrossFit

CrossFit New Caney

Snatch
Warm-up
400m Run
3 Rds PVC Trio
PVC snatch work 5 mins
Strength
High-Hang Snatch (1–1-1-1-1-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
15 Burpees
15 Hang Power Snatch 95/65
15 Overhead Squat

2019-10-14

CrossFit

CrossFit New Caney

Squat
Warm-up
Squat Mobility Warm-Up
Coach Led Round through:
60 sec Sit On Heels
30 sec of:
-Lunge Hold (each side)
-Samson Lunge (each side)
-Pigeon Stretch
-Assisted Squat (Hold on the the rig)
10 Bootstrap Squats

THEN:
2 Rounds
250m Row
12 Hollow Rocks/Superman on Rig (Kip Practice)
12 Plank w/ Shoulder Taps
12 Sit-Ups
Strength
Front Squat (5-5-3-3-2-2-1-1)
Metcon
Metcon (Time)
21-15-9
Goblet Squats 70/53
Kettlebell Swings

2019-10-11

CrossFit

CrossFit New Caney

The Open 20.1
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

2019-10-10

CrossFit

CrossFit New Caney

Crossfit Open & Friday night lights begins this Friday night!!
Active Recovery
WORKOUT OF THE DAY
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

2019-10-09

CrossFit

CrossFit New Caney

Crossfit Open 20.1 & Friday night lights begins this Friday night!!
Warm-up
2 rounds
100 singles
10 ring rows
10 bench dips
5 mins
Shoulder mobility
foam rolling
Strength
Hang Clean (1-1-1-1-1-1-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
29 min AMRAP
6 Hang Cleans 135/95
10 Jumping lunges
10 Push Ups

2019-10-05

CrossFit

CrossFit New Caney

Free Community WOD
Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (Time)
Partner workout
Partner A:
2000m row
Partner B:
40 OH Squats 75/55
40 walking lunges
40 alt KB snatches 55/35
40 box jumps 24/20
40 ab mat sit-ups
40 strict pull-ups
One partner rows while the other completes reps, partners switch at 200m.

2019-10-04

CrossFit

CrossFit New Caney

Friday Night Lights begins Oct. 11!! Get signed up for the Crossfit Open today!!
Warm-up
Coach's Choice
A:: Squat Focus (Time)
5 Rounds:
15 Box Jumps (24,20)
1min Wall Sit
Rest 1min
B:: Metcon (Weight)
Every 90 secs for 12 mins
Squat Clean, Front Squat, Shoulder to OH
Load 50% for your Front Squat Max

2019-10-03

CrossFit

CrossFit New Caney

Friday Night Lights begins Oct. 11!! Get signed up for the Crossfit Open today!!
Warm-up
2 Rounds
8 Turkish Get ups
8 KB Windmills

Mobility
Banded Shoulder Stretches
Wrist Stretch
Couch Stretch
PVC Trio
Gymnastics
Ring Dips (5x5)
Scaled Dips on Matador or with bands
Metcon
Metcon (AMRAP - Rounds and Reps)
Flip a Coin Mixed 15 min AMRAP

45/25 DB - 75/55 OH Squat - 53/35 KB
Buy -in
Heads: 400m Row or Tails: 400m Run
then 3 AMRAP Movements:
Heads: 20 KB Swings or Tails: 20 DB Snatch
Heads: 10 OH Squat or Tails: 10 Weighted Step Ups
Heads: 20 Push Ups or Tails: 20 Pull Ups
Flip a coin 4 times and you've got your buy-in and the 3 exercises for your AMRAP!

2019-10-02

CrossFit

CrossFit New Caney

Friday Night Lights begins Oct. 11!! Get signed up for the Crossfit Open today!!
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength
Hang Power Clean (5-5-3-3-1-1)
Metcon
Metcon (Time)
5 Rounds for time
15 Hang Power Clean & Jerk 115/85
15 Box Jump Overs
200m Run with Plate 45/25

2019-10-01

CrossFit

CrossFit New Caney

Friday Night Lights begins Oct. 11!! Get signed up for the Crossfit Open today!!
Warm-up
500m Row
3 rounds
30 sec rig hang
60 sec wall sit
5 mins
Double under practice
Strength
Strict Press (3-3-2-2-1-1)
Strict shoulder to overhead
2 Warm up sets with empty bar
Metcon
Metcon (Time)
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20/14

Scaled
Three rounds for time of:
150 singles
25 Wallballs 20/14

2019-09-30

CrossFit

CrossFit New Caney

Sign up the Crossfit Open. Friday night lights begin Oct. 11th!
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Skill Work
Ab work
8 Min EMOM
Odd Min - 16 Mountain Climbers (tight core)
Even Min - 16 Plank Hold Alt Shoulder tap
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
10 Burpees
6 Donkey Kicks
1 min Plank Hold

2019-09-27

CrossFit

CrossFit New Caney

Snatch
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
Skill Work
Snatch Balance (5x3)
Metcon
Metcon (Time)
For time (with a partner)
80 med ball sit ups 14/20
30 Snatches 135/95
40 burpee box jump overs
800m Med Ball Run
40 burpee box jump overs
30 Snatches
80 med ball sit ups
Run is completed with partner and all other reps are shared.

2019-09-26

CrossFit

CrossFit New Caney

"Much may be done in those little shreds and patches of time which every day produces, and which most men throw away. " - Charles Caleb Colton
Warm-up
3 sets of 10 each
Jumping Jacks
Hip Hinge with arms overhead
KB Windwills
KB Goblet Squats
Strength
Back Rack Lunge (5 x 12)
Use a weight that you can do all the sets and reps in.
Metcon
Metcon (Time)
Cash In:
400m Run

Then 30 RFT
1 Power clean 115/75
1 Front squat
1 Push Press
1 Back squat
1 Push press

Cash Out:
400 m run
Rx+: 135/95

2019-09-25

CrossFit

CrossFit New Caney

Hero WOD
Warm-up
Coach's Choice
Metcon
Small (Time)
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24"
800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here

2019-09-24

CrossFit

CrossFit New Caney

Strength grows in the moments when you think you can’t go on but you keep going anyway.
Warm-up
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Strength
Clean and Jerk (5-5-3-3-2-2-1-1)
Metcon
Metcon (Time)
50-40-30-20-10 reps for time of:

Ab mat sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

2019-09-23

CrossFit

CrossFit New Caney

CLOSED TODAY

2019-09-20

CrossFit

CrossFit New Caney

You always remember your first.
In 2010, Erick decided he would treat me to this incredible new programming he was into. He said, "You only have to work out a minute at a time and it's only 3 rounds."

So for my last workout with you, you get to experience my first Crossfit workout: FIGHT GONE BAD.

Coach Luisa :)
Warm-up
6 Min AMRAP
-50 Single Unders
-15 Air Aquats
-30 Sec HS Hold
Skill Work
Pull-ups (6 x Max)
We will also practice spotting each other on the pull-ups. So pick a partner or two!
Metcon
Fight Gone Bad (3 Rounds for reps)
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
4 athletes max per station, rotate immediately on the minute mark. Every one will rest at the same time. So if you start at the row continue with the wall balls.

2019-09-20

CrossFit

CrossFit New Caney

Mat Removal WOD
Metcon (No Measure)
All - Unfortunately, the Box did receive water. There will be no 4:45PM class today. The 5:45PM Farewell event we had originally planned will be replaced with a 'Mat Removal WOD' as all of the floor mats will need to be removed, washed down, and stacked to dry. There is a lot of work to do and we need the help of anyone available! Meet us at the Box tonight (Friday) at 5:45PM if you're able.

Regarding classes next week, mats will need to dry and all mats/equipment be set back in place before classes can resume. We anticipate canceling Monday and Tuesday's classes at minimum to allow for mat drying time and disinfecting of the space. Please continue referring to Wodify, www.crossfitnewcaney.com, Facebook, and email as we will use some or all of these avenues to convey our progress and schedule impacts.

Coaches Richard and Luisa were both directly and dramatically affected by the storm as well. Our intention is to provide any support we can to help them. Please be on the lookout for further communication regarding efforts on their behalf.

Please keep all our athletes, coaches, and communities in your prayers. It's in times likes these that we need support of family and friends the most!

2019-09-19

CrossFit

CrossFit New Caney

Aloha WOD/potluck this Friday night 5:45!
Warm-up
Coach Led Stretching and Foam Rolling (5-7mins)
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
EMOM
Squat Snatch (8 Min EMOM)
50-75% of 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
7 power snatch 95/65
7 pull-ups

Then Complete
3 Sets
1 wall walk with 10 shoulder taps

2019-09-18

CrossFit

CrossFit New Caney

Aloha WOD/potluck this Friday night 5:45!
Warm-up
2 Rounds:
High Knees
Butt Kickers
Duck Walk
Crab Walk
Inch Worms
200m Run

With 15/35 barbell or PVC: 30 Sec of Work per Movement/Side
Bottom of Squat Hold
Good Mornings
Bottom of Squat Ankle Mobility
Ankle Stretch on Wall (each side)
Shoulder Stretch
If you're here early: Use lacrosse ball on calves, glutes and hips. Traps, back...
EMOM
Metcon (No Measure)
EMOM 12 Minutes
12 Alternating Single Leg Deadlifts
2 Burpees
Strength
Back Squat (7 x 3 at 75%)
7 Sets:
3 Reps every 2 Minutes
(Deadstop on 3rd rep)
Extra Credit
GHD Back Extensions (3 sets of 30 Secs)
Slow, controlled movement

2019-09-17

CrossFit

CrossFit New Caney

Mobility
Mobility
Mobility Flow
Forward Fold
Reach Up and Back
Forward Fold
Cow
Cat
Cobra
Down Dog
Child's Pose
Rt. Side Scorpion
Lt. Side Scorpion
Rt. Side Runners Lunge w/ twist
Lt. Side Runners Lunge w/ twist
Tabata
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
Gymnastics
Shoot Throughs (3x6)

2019-09-16

CrossFit

CrossFit New Caney

Aloha WOD/potluck this Friday night 5:45!
Warm-up
Coach's Choice
Metcon
Metcon (Time)
For Time with a partner
cash in: 1500m row (split)
3 Rounds Synchronized
10 DB Hang Clean and Jerks (Right) 45/25
10 T2B
10 DB Hang Clean and Jerks (Left)
10 T2B
cash out: 1500m row (split)
Cool Down
10 Banded Good Mornings
5 mins Foam Rolling

2019-09-13

CrossFit

CrossFit New Caney

Training is like moving a pile of dirt - some days you get a shovel, and other days you get a spoon but as long as you get to move a little dirt every day, you are moving towards your goal. - John Welbourn
Metcon
Relentless (AMRAP - reps) (3 Rounds for reps)
3 Rounds for Max Reps
1 minute each of
Thrusters 75/55
Bar Facing Burpees
Overhead Lunges 75/55
Pull Ups
Row for Calories
Rest

2019-09-12

CrossFit

CrossFit New Caney

Midline/Core strength
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength
Overhead Squat ( 5 x 5 @ 75%)
Metcon
Metcon (Time)
4 Rounds
200 m Overhead KB/DB Carry 35/26
20 KBS
20 Mountain Climbers
10 V-Ups

2019-09-11

CrossFit

CrossFit New Caney

Remember The Fallen 9/11/2001
Warm-up
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Metcon
9/11 Hero WOD (Time)
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

2019-09-10

CrossFit

CrossFit New Caney

Your diet is not only what you eat but what you watch, listen to, read, and the people you hang around. Be Careful.....
Warm-up
Squat Mobility Warm-Up
Coach Led Round through:
60 sec Sit On Heels
30 sec of:
-Lunge Hold (each side)
-Samson Lunge (each side)
-Pigeon Stretch
-Assisted Squat (Hold on the the rig)
10 Bootstrap Squats

THEN:
2 Rounds
250m Row
12 Hollow Rocks/Superman on Rig (Kip Practice)
12 Plank w/ Shoulder Taps
12 Sit-Ups
Weightlifting
Front Squat (8-5-5-3-3-1-1)
Metcon
Metcon (Time)
10-1 descending ladder with plate
Trucker squat 25/15
Russian Twist
Ground to Overhead

2019-09-09

CrossFit

CrossFit New Caney

Crossfit Buffet
All summer has been building up to this gaunlet of movements! Bring all you've got!!
Warm-up
Coach Led Stretching ( 5-7 Mins)
-then-
500m row
10 Strict Pull-ups or Ring Rows (No kip)
10 Air Squats
10 Push-Ups
10 Hollow Rocks
10 Superman
10 V-Ups
Pre-Warm Up 60 sec on the bike! If you come in early, hop on that bad boy.

Looking for Quality over Speed in these reps.
Metcon
Metcon (Time)
-3 RFT-
5 Power clean 115/75
7 Push jerks
2 Rope climbs

Rest 2 minutes

-3 RFT -
15 Hang power snatch 95/65
10 Burpees over the Bar

Rest 2 minutes

-3 RFT-
30 Double unders
12 Knees to elbow
Clock will run continuously so make sure to track your time for each mini metcon in your comment section.

2019-09-07

CrossFit

CrossFit New Caney

Free Community WOD!!
Warm-up
Foam Rolling
Stretching
Band Mobility
250m Row
15 mins total
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
25 Minute AMRAP
3000m Row Buy In
In remaining time--
200m Kettlebell Farmer’s Carry (53/35)
50 Sumo Deadlift High Pull
50 Kettlebell Swings

One partner working at a time. All reps and distances are team totals.

2019-09-06

CrossFit

CrossFit New Caney

The solution (to fighting chronic disease) is off the carbs and off the couch- Greg Glassman
Warm-up
Foam Rolling
Stretching
60 secs on Assault bike
Weightlifting
Push Jerk (5x3)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
3 Deadlifts 155/110
2 Power Cleans
1 Push Jerk
400m Run

2019-09-05

CrossFit

CrossFit New Caney

Results happen over time, not overnight
Warm-up
200m run
20 Arm Circles (F/R)
:30 sec Hand Stand Hold
200m run
20 Hollow Body Rocks
:45 sec Hang
Weightlifting
Press Complex (4X15)
5 DB Strict Press
5 DB Push Press
5 DB Push Jerks
4 Complexes- increasing weight each round
Metcon
Metcon (AMRAP - Rounds and Reps)
15 mins AMRAP
12 Wallballs 20/14
9 Burpees
6 V-Ups
3 HSPU

2019-09-04

CrossFit

CrossFit New Caney

Midline
Warm-up
200m Run
40 Sec each move:
Barbell Good Mornings
Active Spidermans
Barbell Elbow Rotations
Front Plank
Barbell Strict Press
Shoulder Taps
Barbell Front Squats
Mountain Climbers
Midline
Metcon (No Measure)
5 sets not for time of:
20 V-Ups
15 Tuck Crunches
20 Second Hollow Hold
20 Second Arch Hold
Gymnastics
Deficit Handstand Push-ups (5x3)

2019-09-03

CrossFit

CrossFit New Caney

SUCCESS ISN’T OWNED, IT’S LEASED, AND RENT IS DUE EVERY DAY. -J. J. WATT
Warm-up
Squat Mobility Warm-Up
Coach Led Round through:
60 sec Sit On Heels
30 sec of:
-Lunge Hold (each side)
-Samson Lunge (each side)
-Pigeon Stretch
-Assisted Squat (Hold on the the rig)
10 Bootstrap Squats

THEN:
2 Rounds
250m Row
12 Hollow Rocks/Superman on Rig (Kip Practice)
12 Plank w/ Shoulder Taps
12 Sit-Ups
Weightlifting
Back Box Squats (5x3 increase weight per set)
Type the details of the weightlifting
Choose a box height to simulate just below parallel.
Metcon
Metcon (3 Rounds for reps)
*Cash in 800m run

3 min AMRAP
Max box jumps 24/20
Rest 1 min
3 min AMRAP
Max Chest to Bar Pull-ups
Rest 1 min
3 min AMRAP
Max Wall Balls 20/14
Rest 1 min

*Cash out 800m run

2019-09-02

CrossFit

CrossFit New Caney

CLOSED FOR LABOR DAY!

2019-08-30

CrossFit

CrossFit New Caney

Mobility
Mobility
Mobility Flow
Forward Fold
Reach Up and Back
Forward Fold
Cow
Cat
Cobra
Down Dog
Child's Pose
Rt. Side Scorpion
Lt. Side Scorpion
Rt. Side Runners Lunge w/ twist
Lt. Side Runners Lunge w/ twist
Quality holds for 10 mins total
Skill Work
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
6 Deadlifts 155#/105#
9 Bar Rollouts

2019-08-29

CrossFit

CrossFit New Caney

You must do the things you think you cannot do.-Eleanor Roosevelt
Warm-up
Foam Rolling 5 mins
500m row
3 Rounds of PVC Trio
Weightlifting
Clean Lift Off + Power Clean (5 sets)
2 Clean Lift Offs + 1 Power Clean
https://youtu.be/P4xtdSgDwvk
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

2019-08-28

CrossFit

CrossFit New Caney

Press
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Strength
Thruster (5x5)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
20 Thrusters (95/65)
20 Pullups
20 Burpees

2019-08-27

CrossFit

CrossFit New Caney

Midline
Warm-up
Stretching
Foam Rolling
PVC Trio
Midline
Four For the Core (No Measure)
-Bent-Leg Raise
-Right Side Plank
-Left Side Plank
-Marching Hip Raise (alternating legs: hold each leg up for 3-5 seconds)
-Bird Dog (Right Arm/Left Leg)
-Bird Dog (Left Arm/Right Leg)

No more than 12 minutes for demo and work.
Conditioning
Jump Rope Work (10 Rounds)
10 Rounds (Minutes)
45 Sec of Work
15 Sec Rest
Singles, Doubles... combo of both?! Just move for the full 45 seconds.
Handstand Walk
Scaled bear crawls 50 ft

2019-08-26

CrossFit

CrossFit New Caney

You are never too old to set another goal or to dream a new dream. -C.S. Lewis
Warm-up
Coach led:
Stretching
Foam Rolling
3 Rounds
30 sec Battle Ropes
10 Banded Good mornings
5 Banded OHS
5 Banded Arm Curls
Weightlifting
Drop Snatch (5 x 5)
Group Demo and technique with PVC.
Stay within 60-75% of your 1 RM squat snatch.
The drop snatch is a good choice of exercises to develop speed and aggression in the final part of the snatch turnover, to develop precision in bar and foot placement and posture in the snatch turnover, and to develop strength and confidence in the receiving position of the snatch.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
5 Hang Power Snatch 95/65
10 Push Ups
15 Medball Sit Ups 20/16

2019-08-24

CrossFit

CrossFit New Caney

Open Gym Every 1st Saturday of the Month!

2019-08-23

CrossFit

CrossFit New Caney

What you get by achieving your goals is not as important as what you become by achieving your goals. -Zig Ziglar
Warm-up
Coach led Stretching:
-60 Sec Side to Side Bottom of Squat Hold
30 Secs on each side of:
-Hip Flexor Stretch (R) then (L)
-Ankle Stretch(R)then (L)

2 Rounds of:
-Spiderman Down
-Crab Walk Up
-Inchworm Down
-Duck Walk Up
Strength
Goblet Squat (2 Rounds of 5 Reps at each KB)
Ascending Ladder:
Your score is the heaviest weight you can complete 5 reps at. Be sure to write any additional attempts in your comments.
Metcon
Squat Focus (Time)
5 Rounds:
15 Box Jumps (24,20)
1min Wall Sit
Rest 1min

2019-08-22

CrossFit

CrossFit New Caney

It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome. -William James
Warm-up
2 mins in each or 1 min per side
Couch
Pigeon
Seated Straddle
Twisted Cross
Frog
5 reps
Skin the Cat
Skill Work
Pistols (3x3)
work on skill and scaling options
Metcon
Pistol Annie (Time)
25 Alt. Pistols
50 Double under
50 Sit ups
20 Alt. Pistols
40 DU
40 SU
15 Alt. Pistols
30 DU
30 SU
10 Alt. Pistols
20 DU
20 SU
5 Alt. Pistols
10 DU
10 SU

2019-08-21

CrossFit

CrossFit New Caney

In honor of Staff Sergeant Aaron N. Holleyman:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.
Warm-up
Stretching and Foam Rolling (6 mins)
250m Row
10 ring rows
10 situps
15 air squats
30sec Lsit rig hang
Weightlifting
Power Clean (Find your 1 rep max.)
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
30min time cap

2019-08-20

CrossFit

CrossFit New Caney

Success is not final, failure is not fatal: it is the courage to continue that counts. -Winston Churchill
Warm-up
Coaches Choice
Foam Rolling
Stretching
15 mins max
Weightlifting
Strict Press (5-4-3-2-1)
Strict shoulder to overhead
Metcon
Metcon (Time)
cash in 500m row
21-15-9
Wallballs (20/14)
KB Swings (53/35)
cash out 500m row

2019-08-19

CrossFit

CrossFit New Caney

Never skip a Monday!
Warm-up
3 Rounds
*60 sec Bike (Everyone does at least one round on the bike)
WITH BAR:
60 Sec Side to Side Squat Hold
5 Reps Back Squat
5 Reps Behind the Neck Thruster
6 Reps Lunges
6 Reps Jumping Lunges
Weightlifting
Deadlift (10-5-5-3-3-1-1)
Metcon
Metcon (Time)
Partner SandBag DT:

10 Rounds
-12 Deadlifts
-8 Power Cleans
-6 Shoulder to Overhead
If not enough sandbags, use empty bar or medball.

One partner runs 200m or rows 250m; other partner works.
This is a burner, fast fluid movement over heavy weight.

2019-08-16

CrossFit

CrossFit New Caney

The future belongs to the competent. Get good, get better, be the best! -Brian Tracy
Warm-up
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
3 Rounds
Weightlifting
Squat Snatch (60-75% of your max)
Metcon
Metcon (Time)
Just a couple of ladders.

10-9-8...etc. Squat Snatches
1-2-3...10
Bar over Burpees

95#/65#
If you think the weight is too light, MOVE FASTER.
Accessory Work
L-Sit (5 sets of max second hold.)

2019-08-15

CrossFit

CrossFit New Caney

The way get started is to quit talking and begin doing. – Walt Disney
Warm-up
Squat Mobility Warm-Up
Coach Led Round through:
60 sec Sit On Heels
30 sec of:
-Lunge Hold (each side)
-Samson Lunge (each side)
-Pigeon Stretch
-Assisted Squat (Hold on the the rig)
10 Bootstrap Squats

THEN:
2 Rounds
250m Row
12 Hollow Rocks/Superman on Rig (Kip Practice)
12 Plank w/ Shoulder Taps
12 Sit-Ups
15 min. max
Weightlifting
Front Squat (6x3)
Paused Front Squat - For these squats you will hold the bottom position for 3 seconds on each rep. 60-75% of 1RM
Metcon
Metcon (Weight)
Every :90 secs for 12 sets
Squat Clean, Front Squat, Shoulder to OH
Load 50% of your Front Squat MAX

2019-08-14

CrossFit

CrossFit New Caney

A little progress each day adds up to big results.
Warm-up
Mobility Focused Warm Up
PVC Trio
KB Windmills
Pigeon Pose
Metcon
Metcon (Weight)
10 Rounds

10 KBS
10 Goblet Squats
10 KB Thrusters
Rest :30 sec per round
Choose a weight to do all reps unbroken.
Cool Down
Repeat Warm-Up
Mobility Focused Warm Up
PVC Trio
KB Windmills
Pigeon Pose

2019-08-13

CrossFit

CrossFit New Caney

Clean and Jerk
Warm-up
Stretching and Foam Rolling (6 mins)
250m Row
10 ring rows
10 situps
15 air squats
30sec Rig Hang
Weightlifting
Hang Power Clean (8-5-5-3-3-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min. AMRAP
3 Hang Power Cleans 135/95
6 Pullups
9 Pushups

2019-08-12

CrossFit

CrossFit New Caney

As a man changes his own nature, so does the attitude of the world change towards him. -Ghandi
Warm-up
Coaches Choice
Foam Rolling
Stretching
12 minutes max
Strength
Floor Press (10-5-4-3-2-1)
MetCon
Metcon (Time)
6 Rounds
6 DL
9 Shoulder to Overhead
12 Bent Over Rows

Rx: 95/65

2019-08-09

CrossFit

CrossFit New Caney

You might not be able to outthink, out market or outspend your competition, but you can outwork them. – Lou Holtz
Warm-up
2 Rounds
200m sprint
5 TTB
10 Burpees
15 v ups
Wall Sit
45 secs on then 15 sec rest
EMOM
Metcon (No Measure)
Every On the minute for 9 minutes
Min 1: 20 Second L-Sit Hold (rings or parallettes)
Min 2: 20 Second Hollow Rock
Min 3: 20 Secs of Sit-Ups
Metcon
Metcon (Time)
14 Turkish Get-Ups, Right Arm
25 Kettlebell Swings
14 Overhead Squats, Left Arm
25 Kettlebell Swings
14 Overhead Squats, Right Arm
25 Kettlebell Swings
14 Turkish Get-Ups, Left Arm

44#/26#
Overhead movements are one of the ultimate test of core stability. Weight is lighter than usually prescribed because unilateral overhead movements tend to tell us exactly where we are lacking.
Metcon (Time)
14 Turkish Get-Ups, Right Arm
25 Kettlebell Swings
14 Overhead Squats, Left Arm
25 Kettlebell Swings
14 Overhead Squats, Right Arm
25 Kettlebell Swings
14 Turkish Get-Ups, Left Arm

44#/26#
Overhead movements are one of the ultimate test of core stability. Weight is lighter than usually prescribed because unilateral overhead movements tend to tell us exactly where we are lacking.

2019-08-08

CrossFit

CrossFit New Caney

Today I will do what others won’t, so tomorrow I can accomplish what others can’t. – Jerry Rice
Warm-up
Foam Rolling and Stretching (5mins)
500m row
10 situps
10 supermans
PVC Trio (10 reps each)
Weightlifting
Snatch Pull (demo and technique then 5x3)
Metcon
Metcon (AMRAP - Rounds)
Death By EMOM
Min 1: 1 Hang Power Snatch + 5 Weighted Sit-Ups
Min 2: 2 Hang Power Snatches + 5 Weighted Sit-Ups
Min 3: 3 Hang Power Snatches + 5 Weighted Sit-Ups
-Keep adding one hang power snatch every minute.

Barbell Rx 75/55
DB Rx 40/25 (Alternating DB: Min 1: 1 DB Power Snatch each side.)
15 Min. Max
Pick your poison: barbell or DB!

Continue until you can no longer complete a full round. Choose a weight that you can do at least 8 full rounds.

2019-08-07

CrossFit

CrossFit New Caney

You have to expect things of yourself before you can do them. – Michael Jordan
Warm-up
Foam Roll and Lacrosse Ball (5mins)
2 Rounds
200 m Run
Wall ball Ladder
Weightlifting
Single-dumbbell Overhead Squat (5 x 5)
These are tougher than they seem, start off lighter than usual. You can also sub kettlebells for the OHS.
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

2019-08-06

CrossFit

CrossFit New Caney

Fitness is not about being better than someone else. It’s about being better than you used to be.
Warm-up
Coach Led Round through:
60 sec Sit On Heels
30 sec of:
-Lunge Hold (each side)
-Samson Lunge (each side)
-Pigeon Stretch
-Assisted Squat (Hold on the the rig)
10 Bootstrap Squats

THEN:
3 Rounds
200m Run
12 Hollow Rocks/Superman on Rig (Kip Practice)
12 Plank w/ Shoulder Taps
12 Sit-Ups
Metcon
Metcon (Weight)
4 Rounds
8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.

Goal: Good and controlled movement. You shouldn't have to break any of these sets.
You can choose between good mornings or the stiff leg deadlift. Difference is really on where you are holding your weight.
GM: Barbell in back rack position.
SLDL: DBs/KBs in hands.

Or try out a sandbag!
Tabata
Metcon (No Measure)
6 Rounds (6 Min Total)

20 Plank Hold
10 Sec Rest
20 Sec Russian Twists w/ Med Ball
10 Sec Rest

Rx 20#/16#

2019-08-05

CrossFit

CrossFit New Caney

Clean and Jerk
Warm-up
Coach's Choice
Metcon
Medball Cleans (Ascending Ladder)
AMRAP
Metcon (AMRAP - Rounds and Reps)
16 Min AMRAP
200m Run
12 Medball Cleans (20/16)
12 Medball Sit-Ups

2019-08-03

CrossFit

CrossFit New Caney

Free Community WOD

2019-08-02

CrossFit

CrossFit New Caney

If it doesn’t challenge you, it doesn’t change you. – Fred DeVito
Warm-up
Coach-led Foam Rolling and Stretching (5-7 mins)
THEN:
3 Rounds
200m Row/Bike
12 Pike w/ Alternating Toe Taps
12 Plate Ground-to-Overhead (light weight)
Weightlifting
Strict or CTB pull-ups (30 sec on, 30 sec off.)
Slow and Controlled. (10min.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 16 minutes
2 Devil Presses (45/25 lb)
2 Alternating Dumbbell Box Step-Ups
4 Devil Presses (45/25 lb)
4 Alternating Dumbbell Box Step-Ups
6 Devil Presses (45/25 lb)
6 Alternating Dumbbell Box Step-Ups
Continuing adding two reps to each round until time is complete.

Rx+ is any weight over prescribed.

2019-08-01

CrossFit

CrossFit New Caney

Life begins at the end of your comfort zone. – Neale Donald Walsch
Conditioning
500m Row (Time)
Max Effort 500m Row
Midline
Metcon (No Measure)
Four For the Core
-Bent-Leg Raise
-Right Side Plank
-Left Side Plank
-Marching Hip Raise (alternating legs: hold each leg up for 3-5 seconds)
-Bird Dog (Right Arm/Left Leg)
-Bird Dog (Left Arm/Right Leg)

No more than 12 minutes for demo and work.
Each movement is held for 60 seconds.

This is a good one to save and attempt to do daily! Everything starts in the core.

For reference:
http://www.armyprt.com/special_conditioning_programs/4-for-the-core.shtml
Metcon
Metcon (AMRAP - Rounds)
5 Rounds
20 V-Ups
15 Tuck Crunches
20 sec Hollow Hold
20 sec Arch Hold
This is not for time! Slow and controlled movements.

2019-07-31

CrossFit

CrossFit New Caney

Hiding from your weaknesses is a recipe for incapacity and error. – Greg Glassman, Founder of CrossFit
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Squat Snatch (5 x 5)
Use 60-75% of your 1RM.
Warm up and demo sets not included.
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

2019-07-30

CrossFit

CrossFit New Caney

squat
Warm-up
One round through:
60 sec Sit On Heels
30 sec of:
-Lunge Hold (each side)
-Samson Lunge (each side)
-Pigeon Stretch
-Assisted Squat (Hold on the the rig)
10 Bootstrap Squats
5 OH Plate Squats

Then 2 Rounds:
100m Run
10 PVC Pass
10 Hollow Rocks
10 Supermans
10 T-Spine Rotations
15 Min. Max second portion as time allows.
Weightlifting
Overhead Squat (5x3 building)
pvc demo and technique review with empty bar of choice then rep scheme
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

2019-07-29

CrossFit

CrossFit New Caney

Fitness starts in your head. You must choose to eat clean, exercise regularly, and treat your body with respect.-Anonymous
Warm-up
3 Rounds
5 Wallballs
5 Broad Jumps
5 Russian KBS
5 Burpees
EMOM 12 Min
Metcon (12 Rounds for reps)
EMOM
15 Reverse Burpees
15 Plank Jacks
15 Jumping Lunges
Min 1 reverse burpees
Min 2 Plank Jacks
Min 3 Jumping Lunges
Repeat
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2019-07-26

CrossFit

CrossFit New Caney

clean and jerk
Warm-up
Coach's Choice
Demo and technique practice C&J
Metcon
Metcon (Time)
Teams of 2 (split however)
3 Rounds:
50 Clean and Jerk (95/65)
50 Pull-ups
50 Box Jumps
50 Goblet Squats
30 min time cap

2019-07-25

CrossFit

CrossFit New Caney

press
Warm-up
400m Run
Then 3 Rounds:
7 Barbell Push Press (No Weight)
7 Burpees
7 Box Jumps
Weightlifting
Push Press (5x5 60-75% 1RM)
Metcon
Metcon (Time)
5 Rounds:
2 Rope Climbs
10 Box Jumps(24/20)
12 Burpees

2019-07-24

CrossFit

CrossFit New Caney

Having a strong core is vital for almost all exercises in Crossfit.
It will help to prevent injury, protect your spine, improve posture and stabilze lifts and movement.
Warm-up
6 rounds
:30 DU
10 Jumping Lunges
10 Kip Swings
5 Sit-ups
Midline
EMOM
Metcon (AMRAP - Rounds)
8 minute EMOM
10 hollow rocks
20 second plank
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP:
10 Toe To Bar
30 Double Unders
10 Plate Overhead Squat 35/25
Rx+ 45#

2019-07-23

CrossFit

CrossFit New Caney

In training, you listen to your body. In competition, you tell your body to shut up. -Rich Froning
Warm-up
3 Rounds:
100m Run
10 PVC Pass
8 PVC OHS with 5 sec hold at the bottom
6 Box Jumps
Weightlifting
Hang Snatch (5x3 building)
Metcon
Metcon (AMRAP - Rounds and Reps)
16 min AMRAP
​8 Burpee Box Overs (24/20)
8 Hang Power Snatch (95/65)
8 Thrusters

2019-07-22

CrossFit

CrossFit New Caney

In 2002, Greg Glassman summarized world class fitness in 100 words in a CrossFit Journal article.
Warm-up
200m Sprint
5 sets
0:30sec Bottom of the squat holds
7 Tempo Back Squats@4211*
with empty barbell 45/35
*4 sec descent, 2 sec pause at bottom, 1 sec ascent, 1 sec pause at top
Weightlifting
Bear Complex (5x7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Choose a weight to do all 5 movements unbroken.
Accessory Work
GHD Back Extensions (3 sets max effort )
slow and controlled
Double-Unders (Practice)
Practice while waiting for your turn on the GHD.

2019-07-19

CrossFit

CrossFit New Caney

“Action is the foundational key to all success.” — Pablo Picasso
Warm-up
Cash in
10 cal row
3 Rounds
1 min Down Dog then
30 Sec Each each leg of
Pigeon Pose
Couch stretch
Figure 4 wall stretch
Cash out
Frankensteins down
Butt kickers up
15 minutes
EMOM
Metcon (AMRAP - Rounds)
10 min EMOM
30 secs bottom of a goblet squat hold
Focus on heels down/chest up
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Accessory Work
GHD Situps (5 sets max reps without pause)

2019-07-18

CrossFit

CrossFit New Caney

“You must expect great things of yourself before you can do them.” — Michael Jordan
Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Clean and Jerk (5-3-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
1 Squat Snatch 135/95
3 Clean and Jerks
30 Doubles (90 Singles)

2019-07-17

CrossFit

CrossFit New Caney

“The successful warrior is the average man, with laser-like focus.” — Bruce Lee
Warm-up
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Strength
Bench Press (10-5-5-3-3-2-2-1)
Metcon
Metcon (AMRAP - Reps)
4 Rounds 4 Stations
1 min work then :15 rest
Push Press 95/65
Cal Row
Box Jumps 24/20
Wall Balls 20/14
Total Reps and Calories for scoring
20 mins total

2019-07-16

CrossFit

CrossFit New Caney

"Whether you think you can, or you think you can’t, you’re right.” — Henry Ford, industrialist
Warm-up
500m row
10 sit ups
10 supermans
10 banded good mornings
10 banded face pulls from rig
20 sec hold shoulder stretch (each side)
30 sec wall sit
Midline
Metcon (No Measure)
Tabata (4min)
Abmat Situps
Marching hip bridge
V-ups
Deadbugs
Metcon
'Easy' Mary (AMRAP - Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

2019-07-15

CrossFit

CrossFit New Caney

The clock is ticking. Are you becoming the person you want to be?
Warm-up
The Burgener Warm-Up (5)
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
Weightlifting
Power Snatch (3-3-2-2-1-1)
1-3 repetitions of intensities between 50-75% RM (of full snatch)
Metcon
Metcon (Time)
7 Rounds
7 Power Snatch 95/65
7 OH Squats
7 bar facing burpees

2019-07-12

CrossFit

CrossFit New Caney

The pain of discipline is nothing like the pain of disappointment.
Warm-up
5 rounds
Battle Ropes 30 sec intervals 30 sec rest
Wall ball ladder
Weightlifting
Front Squat (5-5-3-3-2-2-1-1)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

2019-07-11

CrossFit

CrossFit New Caney

The best ab exercise is five sets of stop eating junk food.
Warm-up
2 Rounds:
20 seconds Handstand hold
20 seconds Bar Hang
40 Single-Unders
Weightlifting
Turkish Get Up (4X6)
Metcon
Metcon (Time)
3 Rounds For Time:

40 Double-Unders (120 singles)
30 Walking Lunge
20 Hand Release Push-Ups
10 Chest-to-Bar Pull-Ups

2019-07-10

CrossFit

CrossFit New Caney

If you think lifting is dangerous, try being weak.
Warm-up
Run 400m
PVC Trio
Stretching/Foam Roll
15 mins
Weightlifting
Split Jerk (5-4-3-2-1)
Metcon
Metcon (Time)
Complex Speedladder
3 Rds for time
Begin with 95/65
5 Power cleans
5 Front squats
5 Split Jerks
Add 15/10 plates on each side after each round

2019-07-09

CrossFit

CrossFit New Caney

All progress takes place outside of your comfort zone.
Warm-up
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Weightlifting
Single Arm Dumbell Press (5 sets at 5 reps increase weight each set )
Metcon
Metcon (Time)
5 RFT
15 Box Jumps 24/20
15 DB single arm Push Press 45/25
15 Sumo Deadlift 95/65

2019-07-08

CrossFit

CrossFit New Caney

Better Midline stability equals better movement control.
Warm-up
400m Sprint
3 rounds with band
10 clamshells
10 good mornings
10 OHS
10 arm curls
10 stict press
Mobility
Coach led midline work
Bird Dogs, Side planks, curl ups
https://youtu.be/fj_RvcrMd8w
Metcon
Metcon (AMRAP - Reps)
Perform 5 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
20 min time cap

2019-07-06

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Team warm-up
Crabwalk Soccer
Metcon
Team 1776 (Time)
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete 1776 reps involving all exercises in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

2019-07-05

CrossFit

CrossFit New Caney

My legs are on fire!!!
Warm-up
Bring Sally Up
Wallballs with a partner
One partner holds a sumo squat with wall ball then tosses it to partner on the word "up." Action is repeated when hearing "up"

Coach led Stretching
EMOM
Back Rack Lunge (10x20 )
EMOM 20 alternating lunges for 10 mins
45/35
empty bar
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP - Partner WOD
30 Goblet Squats 53/35
30 KB Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls 20/16
1 Partner working at a time. All reps are team totaled. Partners may partition the rounds and reps any way.

2019-07-04

CrossFit

CrossFit New Caney

Closed for the 4th of July

2019-07-03

CrossFit

CrossFit New Caney

Squat
warm up
3 Rds
10 PVC Pass-throughs
10 PVC Good Mornings
10 PVC OH Squats
20 Singles
Weightlifting
Back Squat (5X5 )
Metcon
Metcon (Time)
4 Rounds
10 Deadlift 165/115
20 Step Ups 30/24
15 KB Swings 53/35
200m Run

2019-07-02

CrossFit

CrossFit New Caney

Every time you squat, press, deadlift, clean, snatch or overhead squat AND maintain a neutral spine, you are strengthening your midline!
Warm-up
5 rds of rowling
1 burpee for each meter over or under 100m
Gymnastics
Bar Muscle-ups (10 min max effort)
Box muscle ups then bar muscle ups
Strength
Deadlift (10-5-5-3-3-1-1-1)
Metcon
2k Row (Time)
Max Effort 2k Row
Core Work
Metcon (AMRAP - Rounds)
4 Rounds
30 seconds Hollow Rock Hold
5 V-Ups
10 Hollow Rocks
*Rest 1 minute between each round
Extra Credit
GHD Situps (3 sets of 10)
do 1 set of 5 back ext.

2019-07-01

CrossFit

CrossFit New Caney

Clean & Jerk
Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Power Clean (8X3)
start with a couple warm up sets and then slowly work up to your 3RM
Metcon
Metcon (Time)
3 rounds for time of:
21 power cleans 135/85
Run 400 m
Plank hold for time equal to run time

2019-06-29

CrossFit

CrossFit New Caney

Community WOD is held the 1st Sat every month at 9:30am!

2019-06-28

CrossFit

CrossFit New Caney

Be stronger than your excuses!
warm up
2 Rounds
Butt Kickers
Bear Crawl
Inch Worm
Crab Walk
L-Sit 1 min hold
Weightlifting
Push Press (5-3-3-3-1-1-1)
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

2019-06-27

CrossFit

CrossFit New Caney

Want to run faster...lift weights. Stronger, leaner muscles get to the finish line faster.
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run
Active Recovery
3 Rounds (Hold all poses Each 1 min or 30 sec per side)
Standing Knee Circles
Down Dog
Spinal Twist
V-sit Hamstring Stretch
Forward Fold
MetCon
Metcon (Time)
3 Rounds
10 Deadlift 185/135
90 Singles
10 Bar Pushups

2019-06-26

CrossFit

CrossFit New Caney

A whole lotta snatching going on!
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
EMOM
10min: Power Snatch (6 TnG)
Choose a weight you can touch and go with.
Metcon
Metcon (Time)
Rope climb 4-3-2-1
21-15-9
Power snatch (95/65)
4 Rope Climbs then 21 Power Snatch, 3 RC then 15 PS, 2 RC then 9PS then 1 RC

2019-06-25

CrossFit

CrossFit New Caney

Looks EASIER on Paper
Warm-up
30 Sec Each
Upward Dog
Half Bow each leg
Frog pose
Kneeling hip flexor stretch
Figure 4 wall stretch
Balancing head to knee
EMOM
Metcon (AMRAP - Rounds)
10 min EMOM
8 OH Plate Squats
(35/25)
Elbows locked out with Plate overhead
AMRAP
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 MINS
5 Thrusters (95/65)
10 Hang power cleans
15 Sumo deadlift high pulls

2019-06-24

CrossFit

CrossFit New Caney

The act of getting strong doesn't start in the gym. It starts in your head.
Warm-up
In any order:
30 cal Row
30 Sit-ups
30 PVC OHS
30 Dubs
30 Vups
30 WB
30 Push Ups
30 Supermans
30 Lunges
30 Pull Ups/RR
Accessory Work
Muscle-ups (Work on Technique or Progression)
Progression: Strict Pull Up, Hollow Body, Kipping Pull Up, CTB Pull Up, Box Bar Muscle Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15mins

7 burpees
7 KB Swings 53/35
7 Toes to bar

2019-06-22

CrossFit

CrossFit New Caney

Community WOD is held the 1st Sat every month at 9:30am!

2019-06-21

CrossFit

CrossFit New Caney

Let go of the thoughts that don't make strong.
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
800m Run (Time)
Max Effort 800m Run
Clean and Jerk (Practice and technique 3X3)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

2019-06-20

CrossFit

CrossFit New Caney

Stay hydrated!! Drink (H2O) half your BW in ounces a day!
Warm-up
PVC Trio
3 rounds
10 Situps
10 Pushups
10 Supermans
30sec Wall sit
Coach led:
Practice Double Unders for 5 mins (set clock)
Weightlifting
Shoulder Press (1RM)
15 mins to build to 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
30 DU (90 singles)
16 Alt DB Press 45/25
10 Pistols

2019-06-19

CrossFit

CrossFit New Caney

The BODY achieves what the MIND believes
Warm-up
2 Rounds
10 Cal Bike/Row
Pigeon Pose (60sec each side)
Lizard Pose (60sec each side)
10 Hollow Rocks
10 Supermans
Sumo Squat (hold for 60 sec)
Metcon
Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
WOD Guidance & Goal: This is not a sprint. Choose a steady pace from the beginning. The run is a warm up into the lunges. Lunges move through unbroken. Pull ups, if proficient try to do unbroken. Or, do 3 sets of 5 reps or 5 sets of 3 reps, with quick breaks between sets. And then steady pace on the burpees. There is a 35 minute cap.

2019-06-18

CrossFit

CrossFit New Caney

According to the Mayoclinic.com, a person can burn 365 calories playing an hour of baseball.
Warm-up
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Weightlifting
Squat Snatch (5X3 then find your 1RM 1-1-1)
Metcon
Grand Slam (AMRAP - Reps)
4 Stations (do each station 4 times)
Rotate after 1 Minute (15sec reset/switch)
Sandbags over the shoulder 40/25
Box Jumps 24/20
Row for Calories
GTO Plate 45/25

2019-06-17

CrossFit

CrossFit New Caney

Strength doesn't come from what you can do. It comes from overcoming what you thought you couldn't do.
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Strength
Bent over rows
Using KB, 3 sets of 10ea arm
Core Work
Ab work
8 Min EMOM
Odd Min - 16 Mountain Climbers (tight core)
Even Min - 16 Plank Hold Alt Shoulder tap
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

2019-06-15

CrossFit

CrossFit New Caney

BINGO Open Gym and a WOD
Warm-up
Coach's Choice
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
20 Reverse Lunges with Sandbag
10 Burpees over Sandbag
20 Supine Toe Touches
10 DUs (30 Singles)
Accessory Work
Metcon (No Measure)
Finish any squares on your BINGO

2019-06-14

CrossFit

CrossFit New Caney

Grab a team of 3!
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Weightlifting
Review the form for Back Squat, Bench Press and Deadlift
Metcon
Metcon (3 Rounds for reps)
Teams of 3:
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (155/105)
AMRAP Back Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (135/95)
AMRAP Bench Press (155/105)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
AMRAP Deadlifts (225/155)

2019-06-13

CrossFit

CrossFit New Caney

One effective method for people who don’t like vegetables is to try hiding them in your everyday foods. One of the best ways is to add them to smoothies.
Warm-up
1 min assault bike
wall ball ladder
10 hollow rocks
10 supermans
Repeat 3 times
Weightlifting
Clean and Jerk (10-5-5-3-3-1-1)
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
5 Clean and Jerks (135/95)
15 Box Jump Overs (24″/20″)

2019-06-12

CrossFit

CrossFit New Caney

Eat plenty of lean protein before your workout. You literally break down your muscles during exercise and weight training. Protein keeps amino acids stocked while promoting protein synthesis.
Warm-up
Bands to make you dance
2 RDS
20 Banded Step Overs
20 Banded Pull Aparts
20 Banded Good Morning
20 Banded March in Place
10 Banded Strict Press
10 Banded Overhead Squat
10/side Banded glute kick Back
Weightlifting
Bench Press
Find 3 RM
10 reps with low weight to warm up
Should complete at least 4 rounds of 3 reps building to max
MetCon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
30 DU (90 singles)
15 Kettlebell Swings (53/35)
10 Goblet Squats (53/35)
5 Ring Dips/Matador

2019-06-11

CrossFit

CrossFit New Caney

Learn how to move well, so you can get STRONGER
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Wall Walks 10 minutes
Practice wall walks holding a handstand position as long as you can before controlling your descent back down the wall. (or) Practice handstands against the wall.
Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike/Row
10 Strict Push-ups

then 100 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike/Row
10 Strict Push-ups

then 100 Meter Farmers Carry (53/35)

1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike/Row
10 Strict Push-ups

2019-06-10

CrossFit

CrossFit New Caney

Hero WOD RICH
Don't forget to get your BINGO card stamped by Coach!!
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Snatch (warm up set then 5x5 @70%)
Metcon
Rich (Time)
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here

2019-06-08

CrossFit

CrossFit New Caney

Community WOD is held the 1st Sat every month at 9:30am!

2019-06-06

CrossFit

CrossFit New Caney

Drinking coffee can reduce the risk of depression, especially in women.
Warm-up
3rds
200m Sprint
10 banded face pulls
10 sit ups
30sec wall sits
30sec plank
Accessory Work
4 mins MAX reps
Metcon
Metcon (Time)
CHIPPER

80 Squats
70 Sit-ups
60 Mountain climbers
50 Walking lunges
40 Grasshoppers
30 Burpees
20 Push-ups
10 Slap Planks
https://youtu.be/3j4EKfpajYU

2019-06-05

CrossFit

CrossFit New Caney

FITNESS IS A LIFELONG JOURNEY!!
Warm-up
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Weightlifting
Split Jerk (10 warmup reps for form and technique then 1RM)
Metcon
Metcon (Time)
5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
100m Sprint
2 minute Rest
Then another
5 Rounds of:
1 Power Clean (135/85 lb)
3 Hang Squat Clean (135/85 lb)
2 Jerks (135/85 lb)
100m Sprint

2019-06-04

CrossFit

CrossFit New Caney

A lack of exercise now causes as many deaths as smoking.
Warm-up
6 rolls of the Dice,
water break does not count lol
Push press
10-5-5-5-5-5-1
Metcon (Time)
The Running Sandwich
1/2 mile run
40 air squats
30 sit ups
20 burpees
10 pull ups
1/2 mile run

2019-06-03

CrossFit

CrossFit New Caney

According to one source 10 minutes of jumping rope is equal to 30 minutes of running at a 5.7 mph pace.
Warm-up
20 sec single jump ropes
30 sec shoulder stretch each arm
30 sec couch stretch each leg
30 sec pigeon stretch each leg
30 sec figure 4 wall stretch
20 sec single jump ropes
20 Calf Raises
Lacross ball calves
Metcon
4 Min Max Effort Sit-Ups (AMRAP - Reps)
4 Minutes Of as many sit-ups as you can do.
Metcon
Metcon (Time)
DEATH BY JUMP ROPES, ADD 10 JR each round

1st min= 10 JR
2nd min= 20JR
3rd min= 30 JR
4th min= 40 JR
ETC to 15 Mins
15th min= 150 JR

Score is last completed min

RX+= DOUBLES

2019-06-01

CrossFit

CrossFit New Caney

FREE COMMUNITY WOD
Warm-up
3 rounds
200m Sprint
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Core Work
6 minute partner AMRAP
One performs 6 abmat sit ups while partner holds plank, then tag and switch
Metcon (Time)
50 Air Squats
60 Box Jumps
50 Wall Balls
50 Pull-ups
30 Push-ups
20 Pistols (each leg)

Only one Partner can work at a time. Partners can break up reps as desired.
Cool Down

2019-05-31

CrossFit

CrossFit New Caney

05/31/19
Warm-up
3 Rounds:
500m Row
50 Single Jump Ropes
5 Ring Rows
15min
Weightlifting
Metcon (No Measure)
As a group: Sally w/ barbell (45,35)
5min
Weightlifting
Power Snatch
Technique demo and review
5-8min (No Squat)
Metcon
Metcon (Time)
For Time (25min cap)
15 Power Snatches (no squat) (75,55), 1 Sit-Up
14 Power Snatches, 2 Sit-Ups
13 Power Snatches, 3 Sit-Ups
...continue this pattern until...
2 Power Snatches, 14 Sit-Ups
1 Power Snatch, 15 Sit-Ups
Keep your count by remembering each round totals 16 reps.

2019-05-30

CrossFit

CrossFit New Caney

5/30/19
Warm-up
Banded Shoulder Stretch
PVC TRIO
400M Run
2 Rounds
Crab Walk Down
Duck Walk Back
Frankenstein Down
Inch Worm Back
EMOM
Metcon (No Measure)
12 MIN EMOM
Odd: 12 Deadlifts (135,95)
Even: 40Seconds of Russian Twists (20,16)
Metcon
Metcon (Time)
3 Rounds For Time
200 M Farmers Carry (35,26-in both hands)
20 Push Press (95, 65)
20 Alternating KBS(35,26)

2019-05-29

CrossFit

CrossFit New Caney

05/29/19
Warm-up
Stretches - Pigeon, Samson, Frankenstein
2 Rounds in any order
200m Run
30sec Rig Hang
12 V-ups
10 PVC Passthroughs
EMOM
Metcon (No Measure)
10min EMOM
Odd: 40sec Plank Hold
Even: 40sec of Mountain Climbers
Weightlifting
Clean and Jerk (1RM)
10 mins to find 1RM
Metcon
Metcon (Time)
3 RFT
15 Right Arm OH Lunge (35,26)
50 Double Unders (100 singles)
15 Left Arm OH Lunge (35,26)
10 Synchronized Burpees
1 works, 1 rests: P1 lunges w/right arm, then P2 lunges w/right arm, P1 does DUs, then P2 does DUs, etc - burpees together

2019-05-28

CrossFit

CrossFit New Caney

05/28/19
Warm-up
500 M Row
10 Sit Ups
10 Supermans
10 Wall Balls
10 KBS
10 Goblet Squats
Weightlifting
Bench Press (5x5 1,1)
5 Sets of 5 and 2 singles
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
2 Wall Walks
6 Box Jumps (30,24)
12 Wall Balls (20,16)

2019-05-27

CrossFit

CrossFit New Caney

Happy Memorial Day! Closed today!

2019-05-25

CrossFit

CrossFit New Caney

The Murph Challenge
Warm-up
3 Rounds
200m Run
10 Air Squats
10 Jumping Lunges, then in each direction:
-10 Neck Circles
-10 Shoulder Circles
-10 Knee Circles
-5 Trunk Circles
(20min max)
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Break this up into 20Rs of Cindy (5/10/15)

2019-05-24

CrossFit

CrossFit New Caney

05/24/19
Warm-up
Coach's choice
Gymnastics
Dips (Coach demo and practice - prep for WOD #1)
Metcon
Metcon (AMRAP - Reps)
WOD #1 - 6 Rounds of:
Partner A: Max Matador Dips
Partner B: 1min Plank Hold

When Partner B completes 1min plank hold, partners swap places. 6min of work.
Score is per partner: ea partner keeps track of their own reps of dips completed.
Cool Down
Rest 5min before WOD #2
Metcon (AMRAP - Reps)
WOD #2 - 6 Rounds of:
Partner A: Max KB Swings (53,35)
Partner B: 1min Plank Hold

When Partner B completes 1min plank hold, partners swap places. 6min of work.
Score is per partner: ea partner keeps track of their own reps of KBS completed.

2019-05-23

CrossFit

CrossFit New Caney

05/23/19
Warm-up
Coach led stretches in addition to:
2 Rounds of:
- 1min Squat Hold (shift weight from side to side)
- 400m Row
- 10ea of PVC Trio (OHS/GoodMorn/Passthru)
Skill Work
Pistols (Max Reps in 30sec - best of 2 attempts)
Coach demos, scaling, progressions
Metcon
Metcon (AMRAP - Rounds)
14min EMOM of all three (each min):
- 5 Sit Ups
- 2 Pistols (alternate legs)
- 5 Pushups
Score is last fully completed round

2019-05-22

CrossFit

CrossFit New Caney

05/22/19
Warm-up
500m Row
75 DUs (150 singles)
20 MB Over-the-Shoulder
Weightlifting
Bent Over Row (5x10)
5 Sets Of 10 each arm - same weight.
Metcon
Metcon (Time)
5 RFT
10 Push Press (95,65)
15 Deadlifts
20 DUs (60 Singles)

2019-05-21

CrossFit

CrossFit New Caney

05/21/19
Warm-up
Run 200m then 2 Rounds of:
30sec of Slam Balls (20/16)
Rest 30sec
30sec of V-ups
Rest 30sec
Then:
Run 200m then 2 Rounds of:
30sec of TRX Side Knee Tucks
Rest 30sec
30sec of K2E
Rest 30sec
Core Work
Metcon (Time)
Max Time Hollow Hold
Record best time of 3 attempts
Metcon
Metcon (Time)
2Rs FT, but EMOM 3 Burpees:
- 30 Russian Twists w/ Plate (35,25)
- 30 DB Snatches (35,20) (15ea side)
- 30 OH Lunges w/ Plate
- 30 DB Thrusters

2019-05-20

CrossFit

CrossFit New Caney

Murph is this Saturday at 9:30am!
Warm-up
2RDS
Butt Kickers
High Knees
10 PVC OH Squats
Bear Crawl
Inch Worms
(15min max)
Metcon
Metcon (Time)
4 RFT
800m Run
10 Pullups
20 Pushups
15 Air Squats
90 Sec Rest After Each Round
Wear weighted vests for Murph Prep

2019-05-18

CrossFit

CrossFit New Caney

Murph is next Saturday at 9:30am! Invite your friends!

2019-05-17

CrossFit

CrossFit New Caney

05/17/19
Warm-up
In any order:
30 cal Row
30 Sit-ups
30 PVC OHS
30 Dubs
30 Vups
Metcon
Metcon (Time)
With Partner (one works, one does jump rope singles)
- 60 Back Squats (45,35)
- 60 TRX Knee Tucks
- 60 Box Jumps (24,20)
- 60 TRX Knee Tucks
- 60 Front Squats (45,35)
- 60 Cal Row

2019-05-16

CrossFit

CrossFit New Caney

05/16/19
Warm-up
2 Rounds
200M Run
10 Burpees
20 Mountain Climbers
Side Jump Down
Broad Jump Back
10 Supermans
10 Hollow Rocks
Weightlifting
Overhead Squat (1-1-1-1....)
15 Min to find1 RM. No more than 8 tries.
Metcon
Metcon (Time)
7 RFT
5 Ring Rows
10 KB Swings (53,35)
15 SDHP w/ KB
15min cap

2019-05-15

CrossFit

CrossFit New Caney

5/15/19
Warm-up
Banded Shoulder Stretch
XBand Leg Walks
Frankenstein Down
Butt Kick Back
200M Run
PVC Trio
10 Supermans
10 Hollow Rocks
EMOM
Metcon (No Measure)
12 Min EMOM
ODD: 15 Sit-ups
EVEN: 10 Deadlifts (115,85)
Metcon
Metcon (Time)
10-1
Dips
Dumbbell Squats (45,25)
VUps
100M Sprint After Each Set

2019-05-14

CrossFit

CrossFit New Caney

Murph Prep Continues!
Warm-up
3 Rounds
200m Run
10 Air Squats
10 Jumping Lunges, then in each direction:
-10 Neck Circles
-10 Shoulder Circles
-10 Knee Circles
-5 Trunk Circles
(20min max)
Metcon
Metcon (Time)
1/2-Murph

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
Break this up into 10Rs of Cindy (5/10/15)

2019-05-13

CrossFit

CrossFit New Caney

We Need Your Help Today @ 5PM!
Warm-up
Empty the Box of all equipment
Metcon
Metcon (No Measure)
Partner carry floor mats and reset all equipment

2019-05-11

CrossFit

CrossFit New Caney

CLOSED TODAY

2019-05-10

CrossFit

CrossFit New Caney

CLOSED TODAY

2019-05-09

CrossFit

CrossFit New Caney

CLOSED TODAY

2019-05-08

CrossFit

CrossFit New Caney

05/08/19
Warm-up
6min Coach-led Stretches:
-Samson, Frankenstein
-High Knees, Butt Kicks
-Walk on Heels (slow), Walk on Tip Toes (slow)
-XBand Walks

Then Row 3min
Run 3min (400m)
Jump rope 3min (practice dubs)
EMOM
Metcon (No Measure)
6min EMOM
Every min for 6min, 100m sprint
Metcon
Metcon (3 Rounds for reps)
3Rounds, 1min per mvmt
-Box Jumps (24,20)
-Knees2Elbows
-Row for Cals
-Sit-ups
-1min Rest
14min total

2019-05-07

CrossFit

CrossFit New Caney

05/07/19
Warm-up
6 to 1 Ladder
-PVC Thrusters
-PVC OHS
-Ring Rows
200m Row after each round
Skill Work
10min of group stretch and mobility (coach's choice)
Metcon
Metcon (Time)
Partner WOD - one works, one holds bottom of barbell squat (front, back or OH); switch with partner as needed

100-75-50-25 of:
Slam Balls
TRX Knee Tucks w/ Rings https://youtu.be/OoNojqcgUC4
KB Goblet Squats (53/35)
20min time cap.

2019-05-06

CrossFit

CrossFit New Caney

Murph Prep Begins Today!
Warm-up
3 Rounds
200m Run
10 Air Squats
10 Jumping Lunges, then in each direction:
-10 Neck Circles
-10 Shoulder Circles
-10 Knee Circles
-5 Trunk Circles
(20min max)
Gymnastics
Metcon (No Measure)
HS Hold and HS Push-up work
HSHs: (8) 20sec holds
HSPups: 8 sets of 2
(10min max)
Metcon
Metcon (Time)
Mini-Murph

400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run
Break this up into 5Rs of Cindy (5/10/15)

2019-05-03

CrossFit

CrossFit New Caney

05/03/19
Warm-up
2 Rounds
PVC Trio
10 Squats
10 Supermans
10 Broad Jumps
1 Wall Walk
200 M Run
15min max
Weightlifting
Chest-To-Bar Pull-ups (5 Sets Of 5)
Strict - No Kipping
20min max
Metcon
Metcon (AMRAP - Rounds and Reps)
12 MIN AMRAP
5 Deadlifts (95,65)
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats

2019-05-02

CrossFit

CrossFit New Caney

05/02/19
Warm-up
One time through:
-Run 300m
-40 unbroken DUs (120 singles) If you break, restart mvmt
-Row 400m
-50 unbroken Mountain Climbers (R+L = 2) If you break, restart mvmt
-Run 300m
-10 unbroken Pull-ups (banded ok) If you break, restart mvmt
15min time cap.
Metcon
Metcon (Time)
For Time:
20 TTB
40 KB Swings (35,26)
40 Hollow Rocks
40 Box Jumps (24,20)
40 SDHP (35,26)

5min Rest before next WOD
Metcon
Metcon (Time)
For Time:
20 K2E
40 KB Swings (35,26)
40 Barbell Floor Wipers (R+L = 2) (65,45) https://youtu.be/VQLtfH9clx4
40 KB Goblet Chest Presses (35,26) 20ea arm https://youtu.be/tB7fzepedas
20 Burpees Over Bar
For Floor Wipers: must use a barbell WITH PLATES ADDED - no empty barbells

2019-05-01

CrossFit

CrossFit New Caney

05/01/19
Warm-up
3 Rounds:
10 Plate G2OH
10 Plate Thrusters
10 Plate OH Lunges
10 Plate V-ups
300m Run with Plate
15min max
Skill Work
MB Clean Work - 8x4 - 15min max
Metcon
Metcon (Time)
For Time: (20,16)
300m MB Run, then 1 Round of:
5 Pull-ups
10 Push-ups
15 Squats

200m MB Run, then 2 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

100m MB Run, then 3 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

400m MB Run, then 25 MB Cleans
20min time cap.

2019-04-30

CrossFit

CrossFit New Caney

04/30/19
Warm-up
Stretch with PVC:
400m Run
20 Passthroughs
20 OHS
20 Good Mornings
20 Figure 8s
15min max
Weightlifting
Bench Press (5x5 at 60-70% bench press)
Warm-up reps do not count.
15min max
Metcon
Metcon (AMRAP - Rounds)
6 Rounds
30sec Battle rope
30sec Battle jump rope
30sec KB swing (53,35)
30sec T-row (15# plate/45 plate) both w/men’s bar
10 sec Rest between

2019-04-29

CrossFit

CrossFit New Caney

04/29/19
Warm-up
6 to 1 Ladder
-PVC Thrusters
-PVC OHS
-Push ups
200m Row after each round
15min max
Weightlifting
Back Squat (7x5)
15min max
Metcon
Metcon (Time)
Partner Ladder - one works, one runs/rows; switch w/ partner after every 100m run/row

11 to 1 of:
Wall Balls (20/16)
KB Swings (53/35)
Toes 2 Bar
Burps https://youtu.be/sC8QQ9Z_Uc8
20min time cap

2019-04-27

CrossFit

CrossFit New Caney

Next Sat WOD will be held May 4th!

2019-04-26

CrossFit

CrossFit New Caney

4/26/19
Warm-up
3 Rounds:
200m Run or Row
15 V-ups
10 Squats
10 Push-ups
5 Pull-ups
Metcon
800m Run (Time)
Max Effort 800m Run
Metcon
Metcon (Time)
W/partner complete:
2 Rounds:
40 Toes2Bar
40 KB Thrusters (35,26)
40 Plate G2OH (45,25)
40 Box Jumps (24,20)
40 Burpees
*Non-working partner stays in Front Squat position with bar (45,35) until working partner completes desired reps. 20min time cap.
Go in any order, sharing reps evenly w/partner but swapping as needed. Finish one mvmt before moving on to next.

2019-04-25

CrossFit

CrossFit New Caney

4/25/19
Warm-up
2 Rounds:
12/9 Cal Row (12 men, 9 women)
5 Push ups
1min Plank Hold
10 Toe Touches
10 Samson Walking Lunges
High Knees down
Butt Kicks back
10min
Gymnastics
Pull-ups (Find unbroken MR - Rest 1min between each attempt)
15min - demo and scaling options, then use remainder of time to find unbroken max reps (scaled,strict, or kipping) - 4 attempts max
Metcon
Choose either WOD 1 or 2 to complete

WOD Option 1
Aerobic Focus (Time)
5 Rounds:
20/15 Cal Row
40 DUs (80 singles)
Rest 1min
Working on aerobic capacity. Only DUs =Rx
Metcon
WOD Option 2
Squat Focus (Time)
5 Rounds:
15 Box Jumps (24,20)
1min Wall Sit
Rest 1min
Squat focus

2019-04-24

CrossFit

CrossFit New Caney

4/24/19
Warm-up
2 Rounds
250M Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 Push Ups
10 VUps
10 Jumping Lunges
Weightlifting
Sumo Deadlift High Pull (8x4 at 65% 1RM)
Metcon
BOB (Time)
21-15-9
Burpees over Bar
Power Cleans (95,65)

2019-04-23

CrossFit

CrossFit New Caney

4/23/19
Warm-up
2 Rounds
200M Run
10 MB Cleans
10 Wall Balls
10 Hanging MB Knee Raises
Weightlifting
Deadlift (8-6-4-2-1-1-1)
Metcon
CFNC1 (Time)
Cash In:
50 DU or 150 Singles
3 Rounds
15 Goblet Squats (53,35)
15 Hand Release Push Ups
15 Wall Balls (20,16)
Cash Out
200m Run

2019-04-22

CrossFit

CrossFit New Caney

4/22/19
Warm-up
500M Row
2 Rounds
10 Push Ups
10 Sit Ups
10 KBS
10 Goblet Squats
30 Sec Hang From Rig
EMOM
Metcon (No Measure)
12 Min EMOM
Odd: 30 Sec Wall Sit
Even: 30 Sec Front Plank
Metcon
GTO# (Time)
Ground To Overhead
8,000/6,000 Pounds
Choose your weight. ➗ Total pounds by your chosen weight and round up total number of reps. Ground to overhead is any lift you want.

2019-04-20

CrossFit

CrossFit New Caney

Next Sat WOD will be held May 4th!

2019-04-19

CrossFit

CrossFit New Caney

112018
Warm-up
10 Banded straight arm pull down(Slow)
5 lateral lunges per leg
3-5 Pull ups( slow and controlled)
Arm circles
Shoulder stretch w/PVC
Good mornings w/PVC
Garland pose
Metcon
Half Murph (Time)
800m Run
50 Pull ups
100 Pushups
150 Air squats
800m Run

2019-04-18

CrossFit

CrossFit New Caney

04/20/18
Warm-up
400M Run
2 Rounds
10 Goblet Squats
10 KB Snatch
10 KB SDHP
10 Push Ups
10 Sit Ups
Weightlifting
Push Jerk (12 Min to Find 1RM)
Metcon
Metcon (Time)
3 Rounds For Time
5 HSPUs
10 Front Rack Lunges (95,65)
16 Dumbell Snatches (45,25)

2019-04-17

CrossFit

CrossFit New Caney

04/19/2019
Warm-up
3 Rounds
10 Ring Rows
20 Double Unders (40 Singles)
10 KB Thrusters
20 Mountain Climbers
Weightlifting
Strict Press (10-5-5-5-1-1)
Strict shoulder to overhead
Metcon
Metcon (3 Rounds for reps)
3 Rounds
Station 1- Wall Balls (20,16)
Station 2- Calorie Row
Station 3- Single Jump Ropes
Station 4- Vups
1 Min Rest
1min at ea station - add all reps for total

2019-04-16

CrossFit

CrossFit New Caney

4/18/18
Warm-up
500M Row
5 Rounds
Wall Ball Ladder
Weightlifting
Bench Press (5x10)
Metcon
CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target
Jump High

Rest 3 Minutes Then:
Metcon
4 Min Max Effort Sit-Ups (AMRAP - Reps)
4 Minutes Of as many sit-ups as you can do.

2019-04-15

CrossFit

CrossFit New Caney

41519
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
Skill Work
Weightlifting
Snatch (4x5 60-75% 1RM)
Your first of four sets should be no less than 60% of your 1RM. Your fourth set should be at 75%. Perform as many warm up sets as needed.
EMOM 12 Min
Metcon (AMRAP - Rounds and Reps)
1 Power snatch + 1 Hang power snatch + 1 Snatch (squat)
TnG!

2019-04-13

CrossFit

CrossFit New Caney

Next Sat WOD will be held May 4th!

2019-04-12

CrossFit

CrossFit New Caney

05/08/2018
Warm-up
6 to 1 Ladder
-PVC Thrusters
-PVC OHS
-Ring Rows
200m Row after each round
Skill Work
10min of group stretch and mobility (coach's choice)
Metcon
Metcon (Time)
Partner WOD - one works, one holds bottom of barbell squat (front, back or OH); switch with partner as needed

100-75-50-25 of:
Slam Balls
Knee to Elbows
KB Goblet Squats (53/35)

2019-04-11

CrossFit

CrossFit New Caney

41119
Warm-up
PVC shoulder work
2Rds
10 PVC overhead squat
10 Good mornings
10 Jump rope
10 Jumping jacks
2 Cart Wheeeels!
Metcon
Metcon (Weight)
21-15-12-9
Thrusters
Dubs
Overhead squat
Practice dubs!
Metcon
Metcon (Time)
5 to 1
Man makers
Dumbbell lunge each leg
35/20
55/35

2019-04-10

CrossFit

CrossFit New Caney

41019
Warm-up

2019-04-09

CrossFit

CrossFit New Caney

4919
Warm-up
10min:
Walking lunge down
Crab walk back
Bear crawl down
high knees back
2Rds: 200m run
10 wall balls
10 push ups
Strength
18min: Front Squat (4x5 @ 75-85% 1RM)
Your first of four sets should be no less than 75% of your 1RM. Your fourth set should be at 85%. Perform as many warm up sets as needed.
Conditioning
1000m Row (Time)
Max Effort 1000m Row
Set rower to record time. Wall timer will be used to record tabata.
Tabata
4min: Metcon (No Measure)
1: Hollow rock
2: Plank
3: V up
4: Banded crunch
Perform Tabata during heats of rower.

2019-04-08

CrossFit

CrossFit New Caney

Deck of Death
Warm-up
10 mins of stretching and joint mobility
Metcon
Draw cards from 52-card deck plus Jokers. Each card drawn determines which movement to do and the number of reps.

Suit determines the movement:
Hearts - Push press (65/45)
Diamonds - Pull-Ups
Clubs - Sit Ups
Spades - Box Jumps (24/20)

Joker = 400m run

Card value determines the number of reps (face cards = 10 reps, aces = 11 reps)

Ex:
5 of Spades = 5 box jumps
10 of hearts = 10 push press

2019-04-06

CrossFit

CrossFit New Caney

FREE COMMUNITY WOD

2019-04-05

CrossFit

CrossFit New Caney

4519
Warm-up
2 Rds:
10 Good mornings 3 second hold while bent over.
5 Burpees
10 Air squats
Strength
Deadlift (4x3 @85-95% 1RM)
Metcon
Metcon (Time)
21-15-19
Deadlifts 165/135
Sandbag or plate burpees

2019-04-04

CrossFit

CrossFit New Caney

4419
Warm-up
PVC pass throughs
10 Push ups
10 Mtn climbers
5 Burpees
Deep squat stretch( full depth, press elbows into knees to open hips)
Strength
Push Jerk (4x3@ 85-95 % 1RM)
Strength
Single Arm Dumbbell Jerk (Work up to heavy 1RM for each arm)
Perform single arm DB Jerk ladder
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

2019-04-03

CrossFit

CrossFit New Caney

4319
Warm-up
10-15 Second hold:
Samson stretch
Pigeon stretch
10 Air squats
Strength
Back Squat (4x3 @ 85-95%)
Metcon
Pistol Annie (Time)
25 Alt. Pistols
50 Double under
50 Sit ups
20 Alt. Pistols
40 DU
40 SU
15 Alt. Pistols
30 DU
30 SU
10 Alt. Pistols
20 DU
20 SU
5 Alt. Pistols
10 DU
10 SU
30min cap.

2019-04-02

CrossFit

CrossFit New Caney

4219
Warm-up
10 Ring rows
10 Push ups
10 sit ups
Metcon
Metcon (Time)
21-15-9
Ring dips
T2B
Burpees
Tabata
4min: Metcon (No Measure)

2019-04-01

CrossFit

CrossFit New Caney

4119
Warm-up
15 hold shoulder stretches
10 Banded face pulls
10 PVC pass through
10 PVC overhead walking lunge
Strength
Overhead Squat (4x3 @ 85-95% of 1RM)
Metcon
4RDs: Metcon (Time)
3 Rope Climbs
Run 200m
10 Overhead Squats 165/115lbs
Rest :90
Include rest time in score.

2019-03-30

CrossFit

CrossFit New Caney

Next Sat WOD will be held Apr 6th!

2019-03-29

CrossFit

CrossFit New Caney

32919
Warm-up
Coaches choice
Metcon
2Rds: Metcon (Time)
"Champion"
-25 Handstand Pushups
- 20 Deadlifts (135/95)
- 15 OHS (135/95)
- 10 Burpee Box Jump Overs 24/20
- 800m Run
For Becky!

2019-03-28

CrossFit

CrossFit New Caney

32819
Warm-up
Type the details of the warm-up
Strength
15min: Hang Clean (4x3 @ 85-95% 1RM)
"Hang squat clean"
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

2019-03-27

CrossFit

CrossFit New Caney

32719
Warm-up
Samson stretch
Pigeon stretch
30 sec bar hold
Deep squat stretch( Full squat, press elbows into inner thighs)
PVC over head walking lunge
EMOM 12 Min
12min: Metcon (Weight)
Perform 1 Back rack lunge each leg, then 1 back rack squat, then 1 front rack squat.
135/95
155/115
EMOM
12min: Metcon (AMRAP - Rounds)
Odd: 8 GGHD
Even: 10 T2B
Rounds count when you finish the reps in each minute. If you finish he Rx reps that round doesn't count.

2019-03-26

CrossFit

CrossFit New Caney

32619
Warm-up
8min:
10 Toy soldiers
10 Leg swings all directions
10 Ankle rolls all directions
High knees down
Butt kick back
10 Standing toe touches
Roll out for remainder of 8 min
AMRAP
16min: Metcon (AMRAP - Reps)
Devil Press 55/35
200 m sprint

Increase DP by 2 every round

2 DP then run 200, then 4 DP run 200, then 6 DP run 200 ect..
Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run
Murph is coming!

2019-03-25

CrossFit

CrossFit New Caney

3/25/19
Warm-up
400M Run
PVC Trio
PVC high pull
10 Hollow Rocks
30 Sec Couch Stretch
Strength
Sumo Deadlift High Pull (4x3 @85-95% 1 RM.)
All four set should be at min 85%.
Metcon
Strength
Metcon (AMRAP - Reps)
5 Rounds For Time
1 Minute of SDHP (75,55) for reps
1 Minute of Push Press (75,55) for reps
1 Minute of Rowing for Calories
Rest One Minute between
Sumo Deadlift High Pull

2019-03-23

CrossFit

CrossFit New Caney

Next Sat WOD will be held Apr 6th!

2019-03-22

CrossFit

CrossFit New Caney

CrossFit Open 19.5
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

2019-03-21

CrossFit

CrossFit New Caney

32119
Warm-up
10 Jumping jacks
10 Sec hold Samson stretch
10 Sec pigeon stretch
10 Sit ups
5 Pushups
Strength
Bench Press (4x3 85-95% 1 RM)
Metcon
Metcon (Time)
40-30-20-10
Dubs
SB/DB/Plate Sit ups 35/25
4Rds Carry sit up weight 400m
3:1 Singles
Metcon
3Rds: Metcon (Calories)
If time permits: Max effort 20 second Air assault bike

2019-03-20

CrossFit

CrossFit New Caney

32019
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
Strength
Snatch (4x3 @ 85-95% 1RM)
EMOM 12 Min
Metcon (AMRAP - Rounds and Reps)
1 Power snatch + 1 Hang power snatch + 1 Snatch (squat)
Pick a weight to TnG!
Tabata
Extra Credit
Metcon (No Measure)
1: Alt DB/KB Snatch
2: Pushups
3: Sit ups
4: Plank

2019-03-19

CrossFit

CrossFit New Caney

31919
Warm-up
Ankle stretches
High knees down
Butt kicks back
Bear crawl down
10 Air squat
10 Ring rows
EMOM
16min: Metcon (No Measure)
200m Run
10 WB 30/20
AMRAP
12min: Metcon (AMRAP - Rounds and Reps)
10 Turkish get ups (5 each arm)
10 KB/DB swings

2019-03-18

CrossFit

CrossFit New Caney

31819
Warm-up
15 Air squat
15 PVC High pull
10 each: leg swings left to right front to back.
15 pushups
Strength
Power Clean (4x3 @ 85-95% 1RM)
Do not exceed 14 total reps at large load.
Metcon
Metcon (Time)
15-12-9-12-15

Double Dumbbell Power Clean (55/35)

Burpee Box Jump Over (30/24')

2019-03-16

CrossFit

CrossFit New Caney

No FREE COMMUNITY WOD today!

2019-03-15

CrossFit

CrossFit New Caney

CrossFit 19.4
Metcon
Metcon (Time)
For time, 3 rounds of:
10 Snatches (95,65) (Scaled: 65,45)
12 Bar-facing Burpees (Scaled: may step over)
Rest 3min before continuing with
3 rounds of:
10 Bar Muscle-ups (Scaled: Chin-over-bar pull-ups)
12 Bar-facing Burpees
12min cap

2019-03-14

CrossFit

CrossFit New Caney

31419
Warm-up
Coaches choice.
Weightlifting
10min: Pick'em WL (10 min)
Pick a weightlifting movement
Pick a weightlifting movement you need improvement on. Perfect time to pick the coaches brain on how to fix the flaw!
Metcon
13min: Metcon (AMRAP - Rounds and Reps)
20 Dubs 2:1
15 Evil Wheels 135/95
10 Over bar burpees
EMOM 12 Min
Metcon (No Measure)
Odd min 1-3-5: 20 MB Kneeling back extensions.
Even min 2-4-6: 25 Russian Twist 20/14.
Odd min 7-9-11: Superman 30 sec hold.
Even min 8-10-12 : 25 Banded crunch.
Band should be on rig prior to starting Metcon.

2019-03-13

CrossFit

CrossFit New Caney

31319
Warm-up
10 WBs
10 Ring rows
10 Hand release pushups
50 Single JR
Strength
Front Squat (4x3 @ 85-95% 1RM)
Do not exceed 14 reps at large load.
Accessory Work
2 Rds Dumbell 21s
20 Min AMRAP
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2019-03-12

CrossFit

CrossFit New Caney

3519
"We don't use machines, we build them"-Unknown
Warm-up
10min:
5 Stretching
3 Rolls of dice
Conditioning
12min: Metcon (Time)
8Rds: every 90 seconds perform 200m sprints
Score= Fastest 200m
Tabata
Metcon (AMRAP - Reps)
Perform 3 separate rounds of Tabata with 1 minute rest between rounds.
First Tabata DL (95/65)
Rest 1 minutes
Second: Hang Clean (95/65)
Rest 1 minutes
Third: Power snatch(95/65)
Rx+ 135/95 & 115/75
1 round of Tabata= 8rds of 20 sec work & 10 sec rest.

2019-03-11

CrossFit

CrossFit New Caney

31119
Warm-up
10 DB press 20/10
10 Push ups
10 Pull ups
10 Wallballs 20/14
Strength
Push Jerk (4x3 @ 85-95% 1RM)
Do not exceed 14 reps at large load.
Metcon
3Rds: Metcon (Time)
10 C&J 135/95
10 T2B
500m run
Rx+185/135
Metcon
2Rds: GHD Situps (15 reps w/ #20/14 Med balls)

2019-03-09

CrossFit

CrossFit New Caney

No FREE COMMUNITY WOD today!

2019-03-08

CrossFit

CrossFit New Caney

CrossFit Open 19.3
Warm-up
2Rds:
8 step ups
10 Hand release pushups
10 Walking lunge
8 single arm DB press
Light weight
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes
Scale: 35/15
OH Lunge
Step ups
DB Seated press
Handstand hold
Extra Credit
2Rds: GHD Situps (Max reps 30 seconds)

2019-03-07

CrossFit

CrossFit New Caney

3719
Warm-up
5 minutes PVC stretching
Then PVC
10 overhead squat
10 over head walking lunge
10 Good mornings
10MIN AMRAP
10min: Metcon (AMRAP - Rounds and Reps)
5 Overhead squat 95/65
10 Bentover row
8 Hang cleans
Metcon
Metcon (Time)
15 Thrusters 95/65
3 Rope climbs
12 Thrusters
3 Rope climbs
9 Thrusters
3 Rope climbs
20 Min cap.

2019-03-06

CrossFit

CrossFit New Caney

3619
Warm-up
Samson stretch
Pegion stretch
Foam roll 1 min each
Quads front , back, and sides
Lower back
Strength
Back Squat (4x3 @ 85-95% 1RM)
Do not exceed 14 reps at large load.
Metcon
4Rds: Metcon (Time)
10 Back squat. 195/135
5m Farmers carry 70/53
10 Narrow hand deficit push ups
50 Dubs

2019-03-05

CrossFit

CrossFit New Caney

3519
"We don't use machines, we build them"-Unknown
Warm-up
10min:
5 Stretching
3 Rolls of dice
Conditioning
2k Row (Time)
Max Effort 2k Row
13min cap.
Metcon
Nate (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

2019-03-04

CrossFit

CrossFit New Caney

3419
Strength cycle #1 Q1
Warm-up
8 Toe touches
10 Good mornings
High knees down
Walking lunge back
10 Jumping jacks
3 Cart wheels!
Strength
Deadlift (4x3 @ 85-95% of 1RM)
Do not exceed 14 reps at large load.
Metcon
4RDs: Metcon (Time)
10 Deadlifts 135/115
12 Burpee box step overs w/ sandbag or plate. 40SB 45plate/ 25 SB 25 Plate
Core Work
4min: Metcon (No Measure)
1: Vup to roll over
2: Flutter kicks
3:Cross crunch
4: Mtn climbers
Vup to roll over: Perform Vup then while keeping core tight and not using hands roll over into hollow body, then back over without hands and repeat.
Cross crunch: Crunch twisting to right then back down and then crunch to left and repeat.

2019-03-02

CrossFit

CrossFit New Caney

No FREE COMMUNITY WOD today!

2019-03-01

CrossFit

CrossFit New Caney

CrossFit Open 19.2

2019-02-28

CrossFit

CrossFit New Caney

Active Recovery Challenge Q1 19
Active Recovery
Foam Roll 1 min each:
Front quads
IT Band
Rear quad
Back
Lats

Yoga pose hold for 20-30 seconds
Neck roll
Warrior
Childs pose
Cobra
Thread the needle
pigeon stretch
Metcon
Metcon (No Measure)
Jog / brisk walk 800m
Row 500m
Job/brisk walk 800m
Row 500m

2019-02-27

CrossFit

CrossFit New Caney

Benchmark #3 Q1 19
Warm-up
Coaches choice
Metcon
FAT AMY (Time)
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 kb swings
10 burpees
10m bear crawl
DOWN AND UP
(53/35)
Extra Credit
Tabata
4min: Metcon (AMRAP - Rounds)
1: Plate Russian twist 45/25
2: Plate situps
3: Flutter kicks
4: Hollow rock
20 seconds work 10 seconds rest.

2019-02-26

CrossFit

CrossFit New Caney

Benchmark #2 Q1 2019
Warm-up
Shoulder Stretches with Band (5 Minutes)
Coach's Choice (10 Minutes)
Weightlifting
Bench Press (6x3)
Gymnastics
Ring Dips (5xMax Effort)
You can use Matadors if Needed
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

2019-02-25

CrossFit

CrossFit New Caney

Benchmark#1 Q1 19
Benchmark#1 Q1 19
Warm-up
10min:
Coaches choice
Strength
15min: Clean (7x3)
Increase weight until 3RM.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Extra Credit
GHD Situps (30 seconds max effort.)

2019-02-23

CrossFit

CrossFit New Caney

Next Sat WOD will be held Mar 2nd!

2019-02-22

CrossFit

CrossFit New Caney

FRIDAY NIGHT LIGHTS - CrossFit Open 19.1
Warm-up
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

2019-02-21

CrossFit

CrossFit New Caney

2/21/19
Warm-up
2 Rounds:
15/12 Cal Row or Bike (15 men, 12 women)
10 DB Thrusters (45,35)
8 Ring Rows
30 DUs
10 Tuck Jumps
10 Samson Walking Lunges
10 Toe Touches
Gymnastics
Handstand Push-ups (Find unbroken MR - Rest 1min between each attempt)
15min - demo and scaling options, then use remainder of time to find unbroken max reps (scaled,strict, or kipping)
Metcon
Metcon (AMRAP - Rounds)
15min AMRAP
12 KB Snatches (35,26)
30 DUs (60 singles)
6 Pull Ups

2019-02-20

CrossFit

CrossFit New Caney

2/20/19
Warm-up
400M Run
PVC Trio
10 Supermans
10 Hollow Rocks
30 Sec Couch Stretch
Weightlifting
Metcon (AMRAP - Rounds)
12 Min EMOM
30 Second Weighted Plate Wall Sit (45,25)
30'Sec Rest
Score is number of completed rounds
Metcon
Metcon (AMRAP - Reps)
5 Rounds For Time
1 Minute of SDHP (75,55) for reps
1 Minute of Push Press (75,55) for reps
1 Minute of Rowing for Calories
Rest One Minute between

2019-02-19

CrossFit

CrossFit New Caney

2/19/19
Warm-up
3 Rounds:
100m Sprint
10 Push Ups
5 Ring Rows
10 Single DB OH Squats
2x 1min Sumo Squat Hold
Skill Work
Farmer's Hold (4x1min)
4 Rounds
1min Farmers Hold (53/35)
Rest 1min
Stationary hold with a KB in each hand, not a carry - 10min
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
200m Run
10 T2B
8 Back Squats (95/65)
6 Box Jumps (24/20)

2019-02-18

CrossFit

CrossFit New Caney

2/18/19
Warm-up
2 Rounds
250M Row
10 Push Ups
10 Sit Ups
10 Jumping Squats
10 Lunges

Couch Stretch
Pigeon Stretch
Weightlifting
Front Squat (10-5-5-3-3-1-1-1)
Metcon
Metcon (Time)
21-18-15-12-9-6-3
KBS (53,35)
Burpees

25 Min Time Cap

2019-02-16

CrossFit

CrossFit New Caney

FREE COMMUNITY WOD
Warm-up
10 Banded Side Steps
200 Singles
30sec Squat Hold
10 Vups
100 singles
Metcon
Metcon (AMRAP - Rounds and Reps)
18min AMRAP
10 Russian KBs (53/35)
8 Wide Grip Push Ups
4 Tire Flips
10 Goblet Squats
100m Run

2019-02-15

CrossFit

CrossFit New Caney

2/15/19
Warm-up
Group stretching:
PVC Passthroughs (slow)
Pigeon stretch
Warm-up
3 Rs:
25 Jumping Jacks
15 Hollow Rocks
5 Pull-ups
Weightlifting
Metcon (No Measure)
8min EMOM
6 Push Press at 65% of 1RM
Metcon
Metcon (AMRAP - Reps)
12min EMOM:
1st min KB Snatches (35,26)
2nd min Sit-ups
3rd min Lunges
Repeat (4Rs total)

2019-02-14

CrossFit

CrossFit New Caney

I ❤️ Burpees
Warm-up
2 Rounds
10 Burpees
10 Push Ups
10 Supermans
10 Hollow Rocks
10 Good Mornings w/dumbbell
50 DUs 100 Singles
Core Work
Metcon (No Measure)
10 Min Tabata
1- Russian Twists
2- 6 Inch Leg Raises
3- Sit Ups
4- Supermans
5- Flutter Kicks
Metcon
Metcon (Time)
14 Toes To Bar
14 Power Cleans (115,85)
14 Push Ups
14 V Ups
14 Deadlifts
14 Lunges
28 Burpees
14 Lunges
14 Deadlifts
14 V Ups
14 Push Ups
14 Power Cleans
14 Toes To Bar

2019-02-13

CrossFit

CrossFit New Caney

2/13/19
Warm-up
800M Run
Then:
5 Rounds Of
Wall Ball Ladder
Stretch for 3 Minutes
Skill Work
15 Minutes Of Handstand Work
Wall Climbs
Handstand Holds
Handstand Push Ups
Handstand Walks
Metcon
Metcon (AMRAP - Rounds and Reps)
14 Min AMRAP
10 Dynamic Push Ups (45,25)
10 Med Ball Slams (20,16)
10 Push Press (95,65)
30 DUs (90 Singles)

2019-02-12

CrossFit

CrossFit New Caney

2/12/19
Warm-up
2 Rounds
200M Run
PVC Trio
10 Air Squats
10 Jumping Lunges
10 V Ups
10 Push Ups

Then:
Spiderman Down
Inchworm Back
EMOM
Metcon (No Measure)
12 Min EMOM
Odd: 40 Sec Wall Sit (45,25)
Even: 40Sec Push Up Plank
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

2019-02-11

CrossFit

CrossFit New Caney

2/11/19
Warm-up
2 Rounds
250M Row
10 Push Ups
10 Sit Ups
10 Supermans
10 Hollow Rocks
Then:
Couch Stretch
Pigeon Stretch
Weightlifting
Deadlift (10-5-5-3-3-1-1-1)
Metcon
Metcon (Time)
For Time
Cash In: 50 DUs (150 singles)
3 Rounds For Time
15 Box Jumps (24,20)
10 Hang Cleans (135,95)
5 Evil Wheels
Cash Out: 25 Wall Balls (20,16)

2019-02-09

CrossFit

CrossFit New Caney

Next Sat WOD will be held Feb 16th!

2019-02-08

CrossFit

CrossFit New Caney

Fun Fact: The average person eats 35 tons of food in their lifetime
Coaches Choice
Weightlifting
Athlete's Choice (5x5)
Pick any lift you want, warm up to your weight, and perform a 5x5 at 60% of your 1RM
This is 25 reps at the same weight
25 mins
AMRAP (15 min)
Team work makes the dream work (AMRAP - Rounds and Reps)
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Push ups
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Push ups
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Push ups
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Push ups
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Push ups
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Push ups
etc...
Partner 1 does 2 wall balls, then both partners do 2 synchronized Push ups together. Partner 2 does 2 wall balls, then both partners do 2 Push ups in tandem. Partner 1 does 4 wall balls, then both partners do 4 Push ups, then Partner 2 does 4 wall balls, then both partners do 4 synchronized Push ups etc. Continue adding 2 reps per round until time is up.

Synchronized Push ups require both partners to do the Push ups in tandem.

2019-02-07

CrossFit

CrossFit New Caney

Fun Fact: Thursday is the best day to start a new habit. You are less likely to be busy with competing priorities.
Pick you favorite 4 stretches
Do 2 rds of each of 45 seconds
200 Jump ropes
4 Min Max Effort Sit-Ups (AMRAP - Reps)
4 Minutes Of as many sit-ups as you can do.
Metcon (AMRAP - Reps)
7min for reps
5 Overhead squats (65/45)
5 Box jumps (30/24)

7Min for reps
BURPEEEEES!!!!
input reps for both in notes,
combine for total score

2019-02-06

CrossFit

CrossFit New Caney

Fun Fact: The average person walks the equivalent of 5 times around the earth. That is about 12.5 mil calories.
Warm-up
2Rds with bands(except run :) )
10 Pull aparts
10 pass throughs
10 good mornings
10 bicep curls
200m run
Weightlifting
Bench Press (10-1)
WIDE GRIP, increase weight with each set
20 Min AMRAP
Metcon (AMRAP - Rounds and Reps)
5 Power cleans
5 Front squats
5 Push press
200M run

You pick your weight everyone RX's today

2019-02-05

CrossFit

CrossFit New Caney

Fun Fact: 7% of American's think chocolate milk comes from brown cows
3rds
20 sec Static or Rocking Hollow Hold
10 Reverse Lunges (add DB optional)
5 Strict Pull-Ups with a :02 hold at the top
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP - Reps)
12mins, 4 rds max effort
1min of work, 10 sec between stations

Empty Bar OHS
Rowing(calories)
Sit ups
Metcon (AMRAP - Reps)
12mins, 4 rds max effort
1min of work, 10 sec between stations

Empty Bar OHS
Rowing(calories)
Sit ups

2019-02-04

CrossFit

CrossFit New Caney

Fun Fact?: Heart attacks are more likely to happen on Mondays between 4-10am
Warm-up
15 seconds Fast Feet (run in place)
15 seconds Butt Kickers (hamstring activation)
10 Trunk Twists
10 Push-Ups
15 Seconds Fast Feet or Football Chatter
15 Seconds Butt Kickers
10 Jump Squats
5 Narrow Push-Ups + 5 Wide Push-Ups
400-Meter Run
Weightlifting
Snatch Drop (5x5)
Metcon
Metcon (Time)
3 rds For Time
50 Dub BUY IN
10 Burpee Box Jump Overs
6 Clean and Jerk @ 50% 1RM
6 Push Press(use same weight)
10 Pull Ups
50 Sit Ups CASH OUT

2019-02-03

CrossFit

CrossFit New Caney

Super Bowl LIII WOD
Warm-up
Max Effort Assault Bike 1 Min
PVC Trio
Foam Roll
3 Rounds
Two Teams - Patriots VS Rams
Metcon
Metcon (AMRAP - Rounds and Reps)
1st Quarter (6 mins)
95/65
15 Deadlift
12 Hang Power Clean
3 Push Jerk
Rest 2 Minutes
2nd Quarter (6 mins)
53/35
15 KB Swings
12 Goblet Squats
3 KB Snatches
Halftime- Rest 4 Min
3rd Quarter (6 mins)
15 Wallballs
12 Slamballs
3 HSPU
Rest 2 Minutes
4th Quarter (6 mins)
15 Sit-ups
12 Push-ups
3 Pullups

2019-02-02

CrossFit

CrossFit New Caney

FREE COMMUNITY WORKOUT
Warm-up
Warm up:
200m run
w/PVC:
10 Pass throughs
10 Good mornings
10 Snatch Pulls
10 Muscle snatch
10 Snatch Press
5 OHS
5 Drop Snatch
5 Squat Snatch
Metcon
Metcon (AMRAP - Rounds and Reps)
25min Partner AMRAP
100m Sprint
20 T2B
200m Farmer's carry (53,35), switch Waiter's carry (45,25)
30 MB sit-ups (20,16)
4 Tire flips
Must sprint at your partner's pace - 1 works, 1 rests during T2B only

2019-02-01

CrossFit

CrossFit New Caney

02/16/18
Warm-up
Coach's choice
15min
Skill Work
Rope Climb (Coach demo & practice)
15-20min
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 KB Swings (53,35)
10 Dips
25 Double Unders
1 Rope Climb

2019-01-31

CrossFit

CrossFit New Caney

Benchmark #3 Q1 19
Warm-up
Coaches choice
Metcon
FAT AMY (Time)
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 kb swings
10 burpees
10m bear crawl
DOWN AND UP
(53/35)

2019-01-30

CrossFit

CrossFit New Caney

02/28/18
Warm-up
400M Run
PVC Trio
10 Supermans
10 Hollow Rocks
30 Sec Couch Stretch
Weightlifting
Metcon (AMRAP - Rounds)
12 Min EMOM
30 Second Weighted Plate Wall Sit (45,25)
30'Sec Rest
Score is number of completed rounds
Metcon
Metcon (AMRAP - Reps)
5 Rounds For Time
1 Minute of SDHP (75,55) for reps
1 Minute of Push Press (75,55) for reps
1 Minute of Rowing for Calories
Rest One Minute between

2019-01-29

CrossFit

CrossFit New Caney

3/29/2018
Warm-up
500M Row
2 Rounds
10 Jumping Lunges
10 Push Ups
10 VUps
10 Dumbbell Good Mornings
10 Dumbbell Snatches
Weightlifting
Bent Over Row (5x10)
Metcon
Metcon (Time)
5 Rounds For Time
25 DUs (75 singles)
15 Evil wheels
15 DeadLifts (135,95)

2019-01-28

CrossFit

CrossFit New Caney

Benchmark #2 Q1 2019
Warm-up
Shoulder Stretches with Band (5 Minutes)
Coach's Choice (10 Minutes)
Weightlifting
Bench Press (6x3)
Gymnastics
Ring Dips (5xMax Effort)
You can use Matadors if Needed
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

2019-01-26

CrossFit

CrossFit New Caney

Next Sat WOD will be held Feb 2nd!

2019-01-25

CrossFit

CrossFit New Caney

08/16/18
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
25 Dubs(3:1)
15 Russian Twists
10 Wall Balls

2019-01-24

CrossFit

CrossFit New Caney

12319
Warm-up
3 Rounds
10 Trucker Squats
10 V-Ups
200m Run
Skill Work
GHD Situps (5x5)
Coach explanation and practice
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
10 OH Plate Lunges (45,25)
8 Box Jumps (24,20)
100m Farmer's Carry (53,35)

2019-01-23

CrossFit

CrossFit New Caney

12319
Warm-up
3 Rounds
10 Trucker Squats
10 V-Ups
200m Run
Skill Work
GHD Situps (5x5)
Coach explanation and practice
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
10 OH Plate Lunges (45,25)
8 Box Jumps (24,20)
100m Farmer's Carry (53,35)

2019-01-23

CrossFit

CrossFit New Caney

05/24/18
Warm-up
Coach led stretches in addition to:
2 Rounds of:
- 1min Squat Hold (shift weight from side to side)
- 400m Row
- 10ea of PVC Trio (OHS/GoodMorn/Passthru)
Skill Work
Pistols (Max Reps in 30sec - best of 2 attempts)
Coach demos, scaling, progressions
Metcon
Metcon (AMRAP - Rounds)
14min EMOM of all three (each min):
- 5 Sit Ups
- 2 Pistols (alternate legs)
- 5 Pushups
Score is last fully completed round

2019-01-22

CrossFit

CrossFit New Caney

121018
Warm-up
Coaches Choice
EMOM 12 Min
12min: Clean complex
1 Power Clean+ 1 Hang Clean+ 1 Squat Clean
Build to a heavy set.
Metcon
3RDs: Metcon (Time)
30 Dumbbell snatches (55/35)
30 Toes-to-bar

2019-01-21

CrossFit

CrossFit New Caney

12119
Warm-up
10min:
Coaches choice
Strength
15min: Clean (7x3)
Increase weight until 3RM.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Extra Credit
GHD Situps (30 seconds max effort.)

2019-01-19

CrossFit

CrossFit New Caney

It Takes Two
Warm-up
Stretch & Increase heart rate

2019-01-18

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
11819
Warm-up
Coaches choice
Metcon
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

2019-01-17

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
11719
Warm-up
10min:
5 Cat cow
5 Plank pull through
10 diagonal banded pull 5 each direction
5 reps rig hollow rock
10 light weight DB C&J
20 Min AMRAP
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
RX= 45 lbs DB. If all rowers are taken up, Bike 10 cals, or 10 Burpees.
Tabata
Metcon (No Measure)
1: Medball sit ups: 20/16
2: Flutter kicks
3: Russian twist
4: Plank

2019-01-16

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
11619
Warm-up
10min:
Coaches choice
Strength
15min: Push Press (5x5 )
Perform two warm up set before starting 5x5.
Accessory Work
Bent Over Row (Between sets of push press perform 10 reps)
Use same weight as push press. Record heaviest weight.
AMRAP
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
100 Dubs
20 Power cleans
Rest 4 minutes
10min AMRAP
100 Dubs
20 Power cleans (Begin at weight from last round)
Rx: 3:1 Singles. Start at 95/65 increase weight every 5-10 reps. Know where you want to max out at and set weights near barbell.

2019-01-15

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
11519
Warm-up
10min:
Coaches choice
Metcon
Metcon (Time)
9 Thrusters
1000m Row
15 Thrusters
1000m Row
21 Thrusters
65/45
AMRAP
5min: Metcon (AMRAP - Rounds and Reps)
20 Wall Balls 20/14
5 Strict, 5 Kipping, 5 Chest to bar Pull ups
16/12 Cal row
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run

2019-01-14

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
11419
Warm-up
10min:
Coaches choices
Weightlifting
Back Squat (5x5)
Metcon
5rds: Metcon (Time)
5Deadlift
5Power cleans
5Evil wheels
Rx: 135/95
Rx+ 165/135
10MIN AMRAP
10min: Metcon (AMRAP - Rounds and Reps)
Odd: 5 HSPU
Even: 5 Front Squat
Rx: 135/95

2019-01-12

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
No class today - join us next Saturday (1/19) at 1:30PM!

2019-01-11

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
11119
Warm-up
10min:
Coaches Choice
Strength
15min: Clean (7x5)
Includes two warm up sets.
Weightlifting
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Tabata

2019-01-10

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
1819
Warm-up
10min:
Coaches choice
AMRAP
10min: Metcon (AMRAP - Rounds and Reps)
7 Muscle up
7 Power snatch (135/95)
7 Burpee box jump over (24″/20″)
Metcon
50 Devil Press (Time)
50 Devil Press for time
Moderate weight. Include weight in comments.

2019-01-09

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
1919
Warm-up
Coaches Choice
Weightlifting
Bench Press (5x8)
Metcon
Metcon (Time)
21-15-12-10
Overhead med ball lunge (20/14)
Med sit ups
Wallballs

2019-01-08

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
1819
Warm-up
10min:
Coaches choice
Conditioning
6Rds: Metcon (Time)
RD1: 100m Sprint
25 Pushups
RD2: 100m Sprint
10 Pistols
3RD: 100m Sprint
25 Pushups
RD4: 100m Sprint
10 Pistols
RD5: 100m Sprint
25 Pushups
RD6: 100m Sprint
10 Pistols
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2019-01-07

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
1719
Warm-up
10min:
Stretch then Burgener
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
Strength
17min: Overhead Squat (5x5)
Type the details of the weightlifting
Perform at least two warm up sets prior to starting 5x5
Accessory Work
Between rounds of OHS perform 10 DB curls.
10MIN AMRAP
Metcon (AMRAP - Rounds and Reps)
1 Power Snatch + 1 OHS
1 Rope Climb

2 Power Snatch + 2 OHS
1 Rope Climb

3 Power Snatch + 3 OHS
1 Rope Climb

4 Power Snatch + 4 OHS
1 Rope Climb…
Continue increasing by one rep each round until time expires. If all ropes are taken perform 3 strict pull ups. 3 PU = 1 rope climb for scoring.
Conditioning
3Rds: GHD Situps (1 min max effort)

2019-01-05

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
FREE WORKOUT
Warm-up
Group:
Musical Med Balls
Where's My Pizza
Metcon
Metcon (AMRAP - Rounds and Reps)
20min Partner AMRAP (1works,1holds KB)
20 Sit ups (10 reps each)
20 KB SDHP*
20 Goblet squats*
20 KB swings*
20 Push ups
*(53/35)
Partners split reps evenly - hold own KB during rest.

2019-01-04

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
1419
Warm-up
10min:
Coaches choice
Strength
Bottom Up Front Squat (5x5)
Start at bottom of squat using the rig to hold the weight, then explode up to full hip extension.
Build to heavy set.
Metcon
Metcon (Time)
60 Cal row
30 Burpee box overs
60 Dubs
180 Singles.

2019-01-03

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
1319
Warm-up
10min:
Shoulder and leg stretch.
Increase heart rate.
Strength
Bear Complex (7 sets of 5 reps)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Score is heaviest set unbroken. Rest 1-2 minutes between rounds.
Tabata
4min: Metcon (No Measure)
1. Scissor kicks
2. Plank hold
3. Hollow rocks
4. Dumbbell good mornings (Choose moderate to light weight)

2019-01-02

CrossFit

CrossFit New Caney

PALEO CHALLENGE Meeting Jan 18th at 5:45pm!
1219
Warm-up
7min:
Coaches choice
Strength
15min: Sumo Deadlift (4x3)
Build up to heavy 1RM then drop to 80% of that weight and perform 4 sets of 3. Score using 80% weight.
EMOM
9min: Metcon (No Measure)
1. Deadlift 12 (185/145)
2. Wallballs 15 (20/14)
3. Target burpees 10
Perform #1 first min, #2 second min, #3 third min, then repeat.
Metcon
4RDs: Metcon (Time)
250m Row
25 Pushups
25 Pullups
25 HSPUs
If there are not enough rowers start with HSPUs.

2018-12-31

CrossFit

CrossFit New Caney

12/30/17
Warm-up
Coach's choice
Metcon
Metcon (Time)
Going Out with a Bang!
100 wall balls (20/14)
90 sit ups
80 air squats
70 box jumps (24/20)
60 dubs/300 singles
50 pull ups
40 lunges
30 push press (95/65)
20 dips
10 overhead squat (95/65)

2018-12-29

CrossFit

CrossFit New Caney

Saturday classes resume Jan 5th!

2018-12-28

CrossFit

CrossFit New Caney

Regular Class Schedule Today - Saturdays at 1:30pm begin Jan5th!
122818
Warm-up
12min:
6 Min foam roll
6 Min increase heart rate
Strength
15min: Push press
10-5-5-5-5-5-1
Conditioning
12min: Metcon (AMRAP - Rounds and Reps)
5 Power cleans 95/65
10 Burpees
5 Push jerk
Tabata
4min: Metcon (No Measure)
Sit ups
Mountain climbers

2018-12-27

CrossFit

CrossFit New Caney

Regular Class Schedule Today - Saturdays at 1:30pm begins Jan5th!
Chad
Warm-up
Coaches choice
Metcon
Chad (Time)
1000 Step ups (20" box)
Rx=45/35 lb vest. 45 min cap.

2018-12-26

CrossFit

CrossFit New Caney

12318
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
EMOM
10min: Power Snatch (6 TnG)
Choose a weight you can touch and go with.
Metcon
Metcon (Time)
21-15-10
Alt. DB snatch (45/25)
Rope climb 4-3-2-1
Rope climbs can be performed between sets or all at once, just not during reps of 21,15, or 10

2018-12-24

CrossFit

CrossFit New Caney

12 Days of Christmas
Warm-up
Increase HR and Stretch
Metcon
1 - Sumo Deadlift High-Pull (75/55)
2 - Thrusters (75/55)
3- Power Cleans (75/55)
4 - Front Rack Barbell Lunges (75/55)
5 - Pull-Ups
6 - T2B
7 - Box Jumps (24/20)
8 - Wall Balls (20/14)
9 - KB Swings (53/35)
10 - Goblet Squats (53/35)
11 - Burpees
12 - 1200m run

Perform the WOD like the song:
1
2,1
3,2,1
4,3,2,1
etc

2018-12-22

CrossFit

CrossFit New Caney

Saturday classes resume Jan 5th!

2018-12-21

CrossFit

CrossFit New Caney

122118
Warm-up
Coaches choice
Strength
Power Clean
10 Minutes to find 3 RM Power Clean
First round is 5 reps
Should have at least 4 sets
Metcon
Metcon (Time)
200m Farmers carry 55/35
30 Dumbbell Box Step Overs 55/35& 24/20″
200m Farmers carry 55/35
30 Dumbbell Box Step Overs 55/35 & 24/20″
Metcon
3Rds: Metcon (AMRAP - Reps)
1 min max effort GHD situps.

2018-12-20

CrossFit

CrossFit New Caney

122018
Warm-up
12min:
6 min: Roll out shoulders, lats, quads, and hams.
6 min Increase heart rate and warm up for wod.
Metcon
Metcon (Time)
21-15-9
Dual Russian KB swing 35/15
Air squats
Chin ups
Conditioning
Metcon (Time)
2 mile run
Cool Down
Foam roll
Band work
lacrosse ball work

2018-12-19

CrossFit

CrossFit New Caney

112718
Compare to 11-27-18.
Warm-up
Coaches choice
Weightlifting
Barbell Row (7x5)
First two are warm-up sets. Increase weight with every set. This is slow and controlled, don't jerk the bar to get up weight.
Metcon
3RDS: Metcon (Time)
5 Power Cleans (135/95)
10 Box Jumps (24/20)
50 Dubs( 3:1 Singles)
Rx+ 155/115
Metcon
FT: Metcon (Time)
8-1
Man makers (25/15)
Ring rows
8 Reps, then 7, then 6...

2018-12-18

CrossFit

CrossFit New Caney

121818
Warm-up
12min:
6 Stretching
6 Increase heart rate
Conditioning
12min: Metcon (Time)
8Rds: every 90 seconds perform 200m sprints
Score= Fastest 200m
Tabata
Metcon (AMRAP - Reps)
Perform 4 separate rounds of Tabata with 1 minute rest between rounds.
First Tabata DL (95/65)
Rest 1 minutes
Second: Hang Clean (95/65)
Rest 1 minutes
Third: Thrusters (75/45)
Rest 1 minutes
Fourth: Push Press (75/45)

Rx+ 135/95 & 115/75
1 round of Tabata= 8rds of 20 sec work & 10 sec rest.
Barbells should be set up to pull weight off during rest time between second and third rounds.

2018-12-17

CrossFit

CrossFit New Caney

121718
15min:
6min Stretching
9min Increase heart rate
Strength
Overhead Squat (7x3)
Type the details of the weightlifting
Compare weight to 11/23/18. First two sets should be warmup sets.
Metcon
Metcon (Time)
50 Wallballs (20/14)
Compare time to 11/14/18
AMRAP (15 min)
Metcon (AMRAP - Rounds and Reps)
5 KB Turkish get ups right arm (53/35)
10 Mountain climbers
5 KB Turkish get ups left arm (53/35)
10 Ab mat sit ups

2018-12-15

CrossFit

CrossFit New Caney

Saturday classes resume Jan 5th!

2018-12-14

CrossFit

CrossFit New Caney

121418
Warm-up
10min:
4min: Stretching
6min: Increase heart
Strength
Benchpress (5x5)
Score will be heaviest set of 5
Accessory Work
Between sets of bench press perform three sets of 10 Tricep extensions and 10 hammer curls.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Cool Down
If ample class time is left, perform Tabata.
Tabata
Medball Russian Twist
Medball Situps
Plank
Squat hold

2018-12-13

CrossFit

CrossFit New Caney

121318
Warm-up
15min:
6min: Stretching
9min: Increase heart
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Complete 12 Chest To Bar or 15 Pull-Ups for scaled.

2018-12-12

CrossFit

CrossFit New Caney

121218
Warm-up
10min:
Coaches choice
Strength
15min: Bottom Up Front Squat (5x5)
Start at bottom of squat using the rig to hold the weight, then explode up to full hip extension.
Do two sets of three before working sets of 5.
Metcon
4Rds: Metcon (Time)
14 KBS (53/35)
30 Dubs (3:1 Singles)
12 Box jumps (30/24)

2018-12-11

CrossFit

CrossFit New Caney

121118
Warm-up
10min:
Coaches choice
EMOM
18min: Metcon (AMRAP - Reps)
Even: 5 Back squat (65% 1RM)
Odd: 5 HSPU's
Metcon
5RDs: Metcon (Time)
3 DL (225/165)
5 Evil wheels
10 Burpee over bar

2018-12-10

CrossFit

CrossFit New Caney

121018
Warm-up
Coaches Choice
EMOM 12 Min
12min: Clean complex
1 Power Clean+ 1 Hang Clean+ 1 Squat Clean
Metcon
3RDs: Metcon (Time)
30 Dumbbell snatches (55/35)
30 Toes-to-bar

2018-12-08

CrossFit

CrossFit New Caney

Saturday classes resume Jan 5th!

2018-12-07

CrossFit

CrossFit New Caney

Pearl Harbor
Warm-up
Coaches choice
Metcon
1min: Metcon (Calories)
Max effort air assult bike.
Metcon
Metcon (Time)
Pearl Harbor: Weight 135/95
12 Ring dips
7 Power cleans
41 Dubs
12 Ring dips
7 Back squats
41 Dubs
12 Ring dips
7 STOH
41 Dubs
Practice double unders if you do not have them. 3:1 singles.

2018-12-06

CrossFit

CrossFit New Caney

12618
Warm-up
Coches choice
Weightlifting
Strict Press (8-5-5-5-5-5)
Strict shoulder to overhead
AMRAP
18min: Metcon (AMRAP - Rounds and Reps)
10 Hand release push-ups
10 Pull-ups
10 Pistols
Tabata
Metcon (No Measure)
Core work:
Russian Twist
Sit ups
Plank
Flutter kicks

2018-12-05

CrossFit

CrossFit New Caney

Row Row Row Your Boat
Warm-up
Coaches choice
Weightlifting
Deadlift (8-5-5-3-3-2-1)
Max Deadlift
Metcon
3000m Row (3 Rounds for time)
Row 1000m, then rest 3-5 minutes. Total of 3RDs.

2018-12-04

CrossFit

CrossFit New Caney

12418
Warm-up
2RDS:
"Cindy"
5 Pull-ups
10 Push-ups
15 Air squats
Then:
Stretch & PVC work
EMOM
10min: Metcon (No Measure)
Even: 10 Plate Burpees (45/25)
Odd: 10 Overhead plate press (45/25)
Metcon
Metcon (Time)
18-15-12-9-6-3
KBS (53/35)
Goblet squats

2018-12-03

CrossFit

CrossFit New Caney

12318
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
EMOM
10min: Power Snatch (6 TnG)
Choose a weight you can touch and go with.
Metcon
Metcon (Time)
21-15-10
Alt. DB Thrusters (45/25)
Rope climb 4-3-2-1
Rope climbs can be performed between sets or all at once, just not during reps of 21,15, or 10

2018-12-01

CrossFit

CrossFit New Caney

Saturday classes resume Jan 5th!

2018-11-30

CrossFit

CrossFit New Caney

113018
Warm-up
3min Quad and hip foam roll & stretch
3min Shoulder and back foam roll & stretch.
4min to complete 2RDs of 5 ring rows 5 air squats.
Weightlifting
Bench Press (15-10-8-5-3-2-1)
Metcon
4RFT: Metcon (Time)
20 KBs (53,35)
10 Brupee box jump overs (24,20)
5 Strict pull ups

2018-11-29

CrossFit

CrossFit New Caney

11/29/2018
2 Rounds
-100m run
-7 pushups
-5 wall squats
-30sec bar hand
Metcon (Weight)
9 min EMOM
Clean Pulls + Squat Clean
-2 Hang Clean Pulls
-1 Clean
Each set unbroken - try to increase weight as you go
Metcon (Time)
6 Rounds
-30 Double Unders
-10 Sumo DL High Pulls (95/65)
Scaled Option:
90 Single Unders
Sumo DL High Pulls (75/45)

2018-11-28

CrossFit

CrossFit New Caney

11/28/18
Warm-up
2min Row then
2 rounds:
10 Box step ups
10 WBs
10 Lunges
10 Straight leg sit ups
Core Work
Metcon (No Measure)
Sally with Planks
Metcon (No Measure)
MB Clean review
Demo and practice - 10min max
Metcon
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
12 Slam Balls (20,16)
12 Russian Twists
Rest 2min then
Metcon (AMRAP - Rounds and Reps)
6min AMRAP
12 MB Sit-ups (20,16)
6 MB Cleans

2018-11-27

CrossFit

CrossFit New Caney

112718
"Failure is a much more faithful teacher than immediate success" - David Duchemin
Warm-up
Coaches choice
Weightlifting
Barbell Row (7x5)
First two are warm-up sets. Increase weight with every set. This is slow and controlled, don't jerk the bar to get up weight.
Metcon
5RDS: Metcon (Time)
5 Power Cleans (135/95)
10 Box Jumps
50 Dubs
Rx+ 155/115
Metcon
FT: Metcon (Time)
8-1
Man makers (25/15)
Ring rows
8 Reps, then 7, then 6...

2018-11-26

CrossFit

CrossFit New Caney

Detox-giving
Warm-up
Warm Up
High knees down
Spiderman back
10 Push ups
10 Air Squats
10 PVC Pass Throughs
10 PVC Good Mornings
Metcon
Metcon (Time)
Partner WOD:
100 Wall Balls (20/14)
800m Run
80 Situps
400m Run
60 Burpees
200m Run
40 KBS (53/35)
200m Run
20 Pullups
Run together. Split reps up however needed.

2018-11-23

CrossFit

CrossFit New Caney

112318
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
Weightlifting
Overhead Squat (7x3)
For the first two sets use PVC or empty bar. Focus on form.
Metcon
Metcon (Time)
20 Alt. DB Power Snatch (50/35)
200m Run
20 Power Cleans (135/95)
200m Run
15 Ring Dips
100m Run

2018-11-21

CrossFit

CrossFit New Caney

12-14-2017
Warm-up
2 Rounds
500M Row
10 KBS
10 Air Squats
10 Lunges
10 Jumping Squats
10 Push Ups
Weightlifting
Sumo Deadlift (6x4)
Metcon
Metcon (AMRAP - Rounds and Reps)
14 Min AMRAP
12 Knees To Elbows
9 Burpees
6 Box Jumps (24,20)

2018-11-20

CrossFit

CrossFit New Caney

112018
Warm-up
10 Banded straight arm pull down(Slow)
5 lateral lunges per leg
3-5 Pull ups( slow and controlled)
Arm circles
Shoulder stretch w/PVC
Good mornings w/PVC
Garland pose
Metcon
Half Murph (Time)
800m Run
50 Pull ups
100 Pushups
150 Air squats
800m Run

2018-11-19

CrossFit

CrossFit New Caney

111918
Warm-up
Coaches choice
Weightlifting
3RM: Tempo Back Squat (5-5-5-3-3)
3 seconds down 1 second up.
Workup to heavy 3RM. We are building explosive power with this squat. If you take longer than 1 second to top of squat, decrease weight.
EMOM
10min: Clean and Jerk (5 Clean & Jerk EMOM)
Tabata
4min: Metcon (No Measure)
Mountain climbers
Lying side hip raises (Left side first round, right side second round)

2018-11-16

CrossFit

CrossFit New Caney

11/16/2018
The best athletes in the world practice fundmentals daily.
Warm-up
Coaches Choice
Weightlifting
Back Squat (5 Rounds of 3 Reps work up to 90% 1RM)
3 Count down, 2 Count at bottom, 1 Count up
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down
Roll out and stretch.

2018-11-15

CrossFit

CrossFit New Caney

11/15/2018
Discipline equals freedom-Jocko Willink
Warm-up
10 Mins
From Door:
High Knees down
Bear Crawl back
Inch worm down
Spiderman Stretch back
10 Hand release push-ups
15 Air squats
EMOM
12min: Clean complex
1 Power Clean+ 1 Hang Clean+ 1 Squat Clean
Rx 135/115
RX+ 155/135
Conditioning
12min: Metcon (No Measure)
8 Rounds
Every 90 seconds perform 200m Sprint
Tabata
4min: Metcon (No Measure)
Side plank
Superman hold

2018-11-14

CrossFit

CrossFit New Caney

11/14/18
Warm-up
Coaches choice
AMRAP
12min: Metcon (AMRAP - Rounds and Reps)
10 Evil wheels
10 Back rack lunge
5 Good mornings
Rx 115/95, Use kettlebell for GM 35/18.
Rx+ 135/115, KB 53/35
Metcon
FT: Metcon (Time)
50 Wall balls (20/16)

2018-11-13

CrossFit

CrossFit New Caney

11/13/18
Warm-up
Weightlifting
Push Press (10-8-6-4)
Work up to a moderate load.
Accessory Work
Dumbell/ Kettle Bell curls sets 3 of 10 reps.
Metcon
4RFT: Metcon (Time)
15 KBS(53/35)
30 Dubs
14 Pistols
30 Dubs
Only day this week we have dubs...

2018-11-12

CrossFit

CrossFit New Caney

11/12/2018
Warm-up
Inch worm down
Spiderman with push-up back
Samson stretch
Pigeon stretch
PVC Good mornings
Weightlifting
Overhead Squat (7x3)
Rx 135/95
Conditioning
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

2018-11-09

CrossFit

CrossFit New Caney

11/9/18
Warm-up
The Burgener Warm-Up
1.Down and finish
2.Elbows high and outside
3.Muscle snatch
4.Snatch land (2" 4" 6")
5.Snatch drop
6. Snatch
https://youtu.be/ZE7-msQJyfo
This is a skill building warm-up. Focus on form and understanding the movement.
Weightlifting
Power Snatch (15min )
Build up to a 80% of 1RM.
Once form breaks down do not increase weight.
Metcon
Metcon (Time)
1000M Row
Tabata
Metcon (No Measure)
8 min
Plank hold
Med ball situps
Push-ups
Mountian Climbers
20 seconds work and 10 seconds rest.

2018-11-08

CrossFit

CrossFit New Caney

11/8/18
Coaches Choice
Metcon
Metcon (Time)
50 Dubs
15 Power Cleans (95/65)
50 Dubs
12 Power Cleans (95/65)
50 Dubs
9 Power Cleans (95/65)
RX+ 135/115
Scaled:
100 Singles
12 PC (75/45)
100 Singles
9 PC (75/45)
100 Singles
6 PC (75/45)
Metcon
Metcon (Time)
50 Burpees

2018-11-07

CrossFit

CrossFit New Caney

11/7/18
Warm-up
Coaches Choice
Weightlifting
Front Squat 2RM
15 minutes to establish 2 rep max
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min
12 Box Jumps(24,20)
30 Dubs
1 Rope Climb
Scaled: Step-ups
x2 rope pulls from ground.
90 Singles.
EMOM
Metcon (No Measure)
8 min
Odd: Russian Twist (20,16)
Even: Med Ball Sit-ups (20,16)
Work for 45 seconds rest for 15 seconds.

2018-11-06

CrossFit

CrossFit New Caney

11/6/18
Warm-up
Coaches choice
Weightlifting
Benchpress (5 x 5)
Score will be heaviest set of 5
Increase weight every set
Metcon
Metcon (Time)
4 rounds
7 Thrusters (95/65)
8 Pull-ups
9 Wallballs (20/14)

2018-11-05

CrossFit

CrossFit New Caney

11/05/18
Coaches Choice
Metcon
Metcon (AMRAP - Rounds)
8 Min AMRAP
10 Cal Row or Assult Bike
10 Target Burpees
Find a target on Rig or Wall thats at least 6" above arms reach.
Scaled= 100m Run, 10 push-ups
Metcon
Metcon (Time)
21-15-9
400m Run after each round
DB Snatch (53,35)
Pull-ups
Run between 21 & 15, 15 & 9, and after 9. Total of 3-400m Run
Scaled = 200m Run, DB Press, Ring rows
Cool Down
Med ball clean demo and practice w/ remaining class time

2018-11-03

CrossFit

CrossFit New Caney

OPEN GYM

2018-11-02

CrossFit

CrossFit New Caney

11/02/2018
Warm-up
Stretch with Coach - Shoulders and Hamstrings
400M Run
40 DUs (120 Singles)
10 Push Ups
40 DUs (120 Singles)
20 VUps
Weightlifting
Overhead Squat (8 Sets of 3)
Form over weight. Start Out With Barbell and Work Up To Heaviest Weight With Proper Form
Metcon
Metcon (AMRAP - Rounds)
12 Min AMRAP
1 - Overhead Squat (65,35)
1 - Burpee Box Jumpover (20,24)
2- Overhead Squat
2- Burpee Box Jumpover
3- Overhead Squat (65,35)
3-Burpee Box Jumpover
add a rep and continue on for full 12 Minutes.

2018-11-01

CrossFit

CrossFit New Caney

11/01/2018
Warm-up
2 Rounds
500M Row
250M Run
100 Singles
50 Jumping Jacks
Weightlifting
Back Squat (8 Sets of 4)
Start at 50% of 1 RM. Work up to 85%.
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

2018-10-31

CrossFit

CrossFit New Caney

Happy Halloween!!!!! Sorry No 5:45 or 6:45 Classes Today
Warm-up
2 Rounds
400M Run
10 Push Ups
10 Sit Ups
10 Air Squats Facing The Wall
10 Push Press with Barbell
10 Overhead Squats with Barbell
EMOM
Metcon (Weight)
12 Min EMOM
4 Deadlifts at 75% of 1RM
Metcon
Metcon (Time)
31 - Lateral Pumpkin Jumps (20,16 for all)
40 - Pumpkin Push Press
50 - Pumpkin Goblet Squats.
40 - Pumpkin Wall Balls
31 - Pumpkin Squat Cleans.

2018-10-30

CrossFit

CrossFit New Caney

10/30/2018
Warm-up
2 Rounds
500M Row
Couch Stretch
Pigeon Stretch
Broad Jumps Down
Inchworm Back
10 Push Ups
40 Jumping Jacks
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
1 POOD =35lbs. Ladies use Blue KB for RX
Back Extensions = Supermans
You have until the end of class time to finish

2018-10-29

CrossFit

CrossFit New Caney

10/29/2018
Warm-up
Foam Roll Back and Shoulders (3 Minutes)
Coach Led Shoulder Stretches (5 Minutes)
400M Run
10 Thrusters with Bar
10 Push Ups
10 Sit Ups
30 DUs or 100 Singles
Weightlifting
Sumo Deadlift High Pull (7 Sets of 4)
Start our at 50% 1 RM and work up to 80%
Focus on Form over Weight
Use Barbell
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
100M Run
10 SDHP (53,35)
10 VUps
10 Push Ups

2018-10-27

CrossFit

CrossFit New Caney

Free WOD
Metcon
Metcon (Time)
WOD

2018-10-26

CrossFit

CrossFit New Caney

10/26/18
Warm-up
Coach's choice
Gymnastics
L-Sit (Demo/progressions/practice - no measure)
Metcon
Metcon (AMRAP - Rounds and Reps)
In 12min:
400m Run then in remaining time,
AMRAP of:
12 Push Press (95,65)
12 TTB
Score is number of rounds/reps completed during AMRAP.

2018-10-25

CrossFit

CrossFit New Caney

10/25/18
Warm-up
400m Run/Row then
2 Rounds:
30 Double Unders
15 Goblet Squats
Metcon
Metcon (3 Rounds for calories)
Every 5min for 15min (3 sets) for Max Calories of:
1min Calorie Row
60 Double Unders (120 Singles)
200m Sprint
Rest for time remaining. Measuring calories only.
Weightlifting
Front Squat (8-6-4-2- then 1RM)
Slowly increase weight to last rep.

2018-10-24

CrossFit

CrossFit New Caney

10/24/18
Warm-up
2 Rounds:
200m Run
10 Burpees
Weightlifting
Clean Lift Off + Power Clean (Every 2min for 14 min (8 sets))
2 Clean Lift Offs + 1 Power Clean
https://youtu.be/P4xtdSgDwvk
Clock is set for 14min. Use rest time to slowly add weight - final set should be challenging.
Metcon
Metcon (Time)
4 RFT:
20 KBs (53,35)
10 Burpee Box Jump Overs (24,20)

2018-10-23

CrossFit

CrossFit New Caney

10/23/18
Warm-up
3 Rounds:
10 Alternating DB Shoulder Press
10 Alternating DB Bent Over Row
10 Air Squats
Weightlifting
Metcon (3 Rounds for reps)
15min max to complete 3 Sets for Max Reps of:
Unbroken Shoulder Press (70% bodyweight)
Rest 30 sec
Unbroken Strict Pull-Ups
Rest 2 min
Use a load/assistance that will allow you to have at least 8reps of each movement in the first set.
Metcon
Metcon (Time)
For Time:
10 Wall Balls (20,16) and 1 Ring Dip
9 WBs, 2 RDs
8 WBs, 3 RDs
7 WBs, 4 RDs
6 WBs, 5 RDs
5 WBs, 6 RDs
4 WBs, 7 RDs
3 WBs, 8 RDs
2 WBs, 9 RDs
1 WB, 10 RDs

2018-10-22

CrossFit

CrossFit New Caney

10/22/18
Warm-up
200 Single Jump Ropes
20 OH Lunges (snatch grip) then:
2 Rounds:
20 Bicycle Kick Crunches
15 Push ups

Remainder of 15min, with empty bar work on the following movements:
Snatch
Frankenstein Front Squat
Clean
15min max
Metcon
Metcon (Time)
4 RFT w/ KB (53,35):
12 Snatches (6 ea arm)
10 Goblet Squats
16 Cleans (8 ea arm)
10 Snatches (2 hands)
Core Work
Metcon (No Measure)
3 Rounds:
20sec Hollow Rock Hold (on rig)
15 MB Vups

2018-10-20

CrossFit

CrossFit New Caney

COMMUNITY WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-10-19

CrossFit

CrossFit New Caney

10/19/18
Warm-up
2 Rounds:
40 Double Unders (120 Singles)
20 Lunges
Strength
Metcon (Weight)
Every 2min for 6min (3 sets):
DB or KB Walking Lunge x 20 Steps
Metcon
Metcon (3 Rounds for reps)
5min AMRAP:
20 Double Unders (40 Singles)
10 Air Squats
Rest 1 min

5min AMRAP:
5 DB Man Makers (35,20)
10 Box Jumps (24,20)
Rest 1 min

5min AMRAP:
5 TTB
10 Push-Ups
Clock is set for 17min.

2018-10-18

CrossFit

CrossFit New Caney

10/18/18
Warm-up
2 Rounds:
200m Run
10 Goblet Squats
Weightlifting
Squat Clean (15min to find 1RM)
Metcon
Metcon (3 Rounds for reps)
Against a 2min clock each set, complete 3sets:
-100m Run
-Max Reps Squat Cleans (135,95)
-Rest 2min
(Score is total squat cleans for all 3 sets.)
Clock is set for 10min total.

2018-10-17

CrossFit

CrossFit New Caney

10/17/18
Warm-up
200m Run, then
2 Rounds:
15 Banded Good Mornings
10 Jumping Lunges
Core Work
Metcon (No Measure)
3 Rounds:
- 1min of Hollow Rocks
Rest 1min
- 1min Front Plank
Rest 1min
Clock is set for 11min.
Metcon
Metcon (Time)
3 RFT:
400m Run
12 Deadlifts (weight =your bodyweight)
21 Box Jumps (24,20)
Scaled: 75% of bodyweight

2018-10-16

CrossFit

CrossFit New Caney

10/16/18
Warm-up
600M Row
3 Rounds:
30sec Handstand Hold
45sec Shoulder Stretches
Weightlifting
Shoulder Press (3reps every 3min for 15min (@min 0/3/6/9/12))
If you achieve 3 consecutive reps, increase the load in the next set.
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

2018-10-15

CrossFit

CrossFit New Caney

10/15/18
Warm-up
2 Rounds:
200m Run
10 Thrusters (empty bar)
20 Push-Ups
Metcon
Metcon (Time)
For Time:
15-12-9
Thrusters (115,75)
Burpees
Skill Work
Metcon (No Measure)
Bulgarian Split Squat:
3 sets of 6-8reps
Rest 2min between each set
Foam roll after sets are complete.

2018-10-13

CrossFit

CrossFit New Caney

COMMUNITY WOD
Warm-up
Group warm-up
Metcon
Metcon (Time)
WOD

2018-10-12

CrossFit

CrossFit New Caney

10/12/2018
Warm-up
Coach-Led Stretch And Foam Roll 5 Minutes
Roxanne w/ burpees
Coach-Led Squat Work
Weightlifting
Sumo Deadlift High Pull (5 Sets Of 6 Then 1)
Focus on Form and Increase Weight Each Time
Metcon
Metcon (Time)
10-1
Floor Sweepers (95,65) (Each Side= 1)
SDHP w/KB (70,53)
Wall Balls (20,16)

2018-10-11

CrossFit

CrossFit New Caney

10/11/2018
Warm-up
Coach’s Choice
Stretch 5 Minutes
10 Minutes Of Warming Up
Gymnastics
Ring Rows (6 Sets Of 10)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down
Remainder Of Time Foam Roll

2018-10-10

CrossFit

CrossFit New Caney

10/10/2018
Warm-up
Max (15 Minutes)
400M Run/500M Row

Sally - Coach’s Choice (Squats, Push Ups or Anything you come up with)

Squat Work With Coach Remainder of Time
EMOM
Metcon (No Measure)
EMOM For 12 Minutes
6 Deadlifts (145,105) and
6 Push Ups
Metcon
Metcon (AMRAP - Rounds)
14 Min AMRAP
25 DUs (75Singles)
1 Bear Complex (95,65)
Deadlift - Front Squat - Push Press To Back - Back Squat - Push Press and Floor

2018-10-09

CrossFit

CrossFit New Caney

10/09/18
Warm-up
Coach's choice of stretching and warm-up
15min max
Skill Work
GHD Situps (3x8reps)
Demo and form practice.
Metcon
Metcon (Time)
3RFT
200m Run or Row
15 STOH (135,95)

2018-10-08

CrossFit

CrossFit New Caney

10/8/2018
Warm-up
400M Run
Then 2 Rounds
10 Push Ups
10 Sit Ups
10 KBS
10 Goblet Squats
10 KB Push Press (5 each arm)
Weightlifting
Back Squat (10-5-5-5-5-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
20 Sit Ups
12 KB Swings (53,35)
6 Burpee Box Jump-Overs (24,20)

2018-10-06

CrossFit

CrossFit New Caney

OPEN GYM 9-11am

2018-10-05

CrossFit

CrossFit New Caney

10/05/18
Warm-up
Coach's choice
Metcon
Metcon (Time)
With a partner, split reps and complete 2RFT:
800m Relay Run (400m ea)
80 Double Unders (double if singles)
60 Power Cleans (115,80)
30 Box Step Overs (20,16) with DBs (45,35)
800m Relay Row (400m ea)
Non-working partner holds DBs

2018-10-04

CrossFit

CrossFit New Caney

10/04/18
Warm-up
2 Rounds:
200m Run
12 Box Jumps (24,20)
Weightlifting
Front Squat (1rep EMOM for 10min)
Build to heavy
Metcon
Metcon (3 Rounds for reps)
AMRAP 3min:
Macho Man Complex (135,95)
Rest 3min

AMRAP 3min:
Macho Man Complex (135,95)
Rest 3min

AMRAP 3min:
Macho Man Complex (135,95)
Macho Man Complex:
3 Power Cleans + 3 Front Squats + 3 Push Jerks; clock is set for 15min

2018-10-03

CrossFit

CrossFit New Caney

10/03/18
Warm-up
2 Rounds:
50 Double Unders (100 Singles)
10 Jumping Lunges
Skill Work
Rope Climb (Demo and 15min of skill work)
Do not measure.
Metcon
Metcon (4 Rounds for reps)
4 Rounds for Reps:
1 min Front Rack Lunges (115,80)
1 min Rope Climbs
1 min Calorie Row
1 min Rest

2018-10-02

CrossFit

CrossFit New Caney

10/02/18
Warm-up
200m Run
Coach demo then w/ empty bar:
5 Snatch Pulls
5 Snatch grip behind the neck Push Press
5 Overhead Squats
5 Hang Power Snatches
5 Hang Squat Snatches
Weightlifting
Snatch (1rep every 2min for 14min (7reps total))
Build to heavy
Metcon
Metcon (Time)
For Time:
21-15-9
Over the Bar Burpees
Hang Power Snatches (95/65)

2018-10-01

CrossFit

CrossFit New Caney

10/01/18
Warm-up
Coach led squat session, then:
Back Squat Static Holds (empty bar)
3 x 30sec

Back Squat Static Holds (empty bar, above knees)
3 x 30sec

10 Back Squats (empty bar)
10 Jump Squats (empty bar)
Please do not drop empty barbells!
Weightlifting
Back Squat (5x5 )
Work to heavy
Metcon
Metcon (Time)
4 RFT:
30 Air Squats
25 Vups
200m Run

2018-09-29

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-09-28

CrossFit

CrossFit New Caney

09/28/18
Warm-up
Coach's choice w/5-7min of squat work
Skill Work
10min of MB Clean demo/practice, then:
Metcon (AMRAP - Rounds and Reps)
7min AMRAP:
7 Push-ups
7 MB Cleans (20,16)
Metcon
4 Min Max Effort Sit-Ups (AMRAP - Reps)
4 Minutes Of as many sit-ups as you can do.

2018-09-27

CrossFit

CrossFit New Caney

09/27/18
Warm-up
8 Squats
8 Push-ups
8 Jumping Jacks
8 Spiderman (R+L legs=1)
8 Samson Walking Lunges

Empty Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Deadlifts
5 Front Squats
Weightlifting
Push Press (5x3)
Build to a heavy final set.
Metcon
Metcon (Time)
3 RFT:
15 Hang Power Cleans (95,65)
15 Front Squats (95,65)
15 Push Press (95,65)
Rx+=115,80

2018-09-26

CrossFit

CrossFit New Caney

09/26/18
Warm-up
2 Rounds w/ empty Barbell:
5 Hang Cleans
5 Front Squat
5 Push Press
5 Split Jerks
Then 5min of coach led squat work
Weightlifting
Clean and Jerk (15min to find 1RM)
Metcon
Metcon (Time)
For Time:
400m Run or Row
400m Plate Carry (45,25)
200m Farmers Carry (53,35)
400m Plate Carry (45,25)
400m Run or Row

2018-09-25

CrossFit

CrossFit New Caney

09/25/18
Warm-up
2 Rounds:
30 sec Handstand Holds
Then
10min HSPU Skill Work
Skill Work
Metcon (AMRAP - Rounds and Reps)
5min AMRAP:
20 Dubs (40 Singles)
2 HSPUs
20 Dubs
4 HSPUs
20 Dubs
6 HSPUs
Continue to add 2 HSPUs per round.
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP:
27 KB Swings (53,35)
27 Burpees
27 Chest to Bar Pull-Ups
Rest 4min
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP:
21 KB Swings (53,35)
21 Burpees
21 TTB
Rest 4min
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP:
15 KB Swings (53,35)
15 Burpees
15 Pull-Ups

2018-09-24

CrossFit

CrossFit New Caney

09/24/18
Warm-up
100m Run
8 Push-ups
100m Run
8 Spiderman (R+L legs=1)
100m Run
8 Samson Walking Lunges

Empty Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Deadlifts
5 Front Squats
Please do not drop empty barbells!
Weightlifting
Deadlift (8min EMOM)
2reps ea min, build to heavy final set
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP:
20 Deadlifts (135/95) - Rx+155/115
10 Pull-Ups
200m Run (4x50m)
10 Pull-Ups

2018-09-22

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-09-21

CrossFit

CrossFit New Caney

09/21/18
Warm-up
Coach's choice
+5min of squat work w/ coach
Weightlifting
Back Squat (4x4)
Metcon
Metcon (3 Rounds for reps)
3 Rounds for max effort Reps:
3min of Single Jump Ropes
2min of Strict HSPUs
1min of Strict Pull-Ups
Rest 2min
Clock is set for 22min - count ME reps for ea round

2018-09-20

CrossFit

CrossFit New Caney

9/20/2018
Warm-up
400 Meter Run Or 500M Row
20 Sit Ups
20 Push Ups
20 Lunges
20 Good Mornings
5-10 Min of Squat Work With Coach
EMOM
Metcon (No Measure)
8 Min Core EMOM
35 Sec of Work 25 Seconds of Rest
2 Rounds
1- Plated Plank (25,15)
2- Flutter Kicks
3- Russian Twist (16,12)-Last the full time
4- MB Sit Ups
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Typically we do 16# but we have 2 -14 #ers

2018-09-19

CrossFit

CrossFit New Caney

09/19/18
Warm-up
2 Rounds
50 Double Unders (100 Singles)
10 Hang Power Cleans (45,35)
Use this time to review Hang Power Cleans - 15min max
Weightlifting
Brief coach Power Clean review, then...
Metcon (Weight)
Every 2min for 20min (10 sets)
- 1 Hang Power Clean
- 1 Power Clean
Build to a heavy complex.
Metcon
Metcon (No Measure)
12min EMOM (4 sets)
Min 1 - 40 Double Unders (80 Singles)
Min 2 - 10 Toes to Bar
Min 3 - 20 Push-Ups
*Should you not be able to complete the reps in a minute, work up to the 50 sec mark and then rest 10 seconds prior to transitioning to next movement.

2018-09-18

CrossFit

CrossFit New Caney

9/18/18
Warm-up
400m Run then
2 Rounds:
20 Push-Ups
20 Banded Face Pulls
Weightlifting
Bench Press (4x2)
Build to heavy last set
Metcon
Metcon (Time)
4 RFT:
400m Run
10 Single Arm DB Push Press - Left (45,35)
10 Single Arm DB Push Press - Right (45,35)
15 Ring Dips

2018-09-17

CrossFit

CrossFit New Caney

09/17/18
Warm-up
2 Rounds
5 Push-up to inch worm
10 MB slams
10 MB bear hug squats
5 MB v-ups
100m MB run
15min max
Core Work
Metcon (No Measure)
8min - 20sec work, 10sec rest-8 Total Rounds
1-Mountain climbers
2-Front plank
10min max
Metcon
Metcon (4 Rounds for reps)
Four 5min Rounds:
200m Run
15 Thrusters (95,65)
15 KB swings (53,35)
ME Burpee box jumps (20,16)
1min recovery after each round
Clock is set for 23min - work for 5min ea round - 1min rest after Rs 1-3 - score is MR burpee box jumps ea round

2018-09-15

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-09-14

CrossFit

CrossFit New Caney

9/14/2018
Warm-up
Arm/Shoulder Stretches
Foam Roll Back
Coach's Choice (10 Minutes)
5 Minutes Squat Work
Weightlifting
Bench Press (6 sets of 5)
BETWEEN SETS COMPLETE 50 FLUTTER KICKS
Metcon
Death By Pull-Ups (AMRAP - Rounds)
Complete 1 Pull-Up the first minute/ 2 pull-ups the second minute...Continue in this fashion until unable to complete # of pull-ups in the given amount of time.
20 Min Cap for this portion
Once you stop you must continue with Air Squats until final person finishes.

2018-09-13

CrossFit

CrossFit New Caney

9/13/2018
Warm-up
Coach's Choice
Cardio then stretch (15 Minutes
Weightlifting
Bent Over Row (8 sets of 5)
KBs with the benches. 5 each arm.
BETWEEN SETS COMPLETE 15 WALL BALLS (20,16)
Metcon
Death By Burpees (AMRAP - Rounds)
Complete 1 Burpee the first minute. 2 Burpees the second minute....Continue in this fashion until unable to complete the # of burpees in the given amount of time.
20 Min Cap for this WOD
When you can't go on with burpees you will continue with DU's until the final person stops. For instance if you don't finish 13 then on 14 you will do 14 DU(28(double) singles)

2018-09-12

CrossFit

CrossFit New Caney

9/12/2018
Metcon
Death by Push-ups (AMRAP - Rounds)
Complete 1 pushup the first minute/ 2 push-ups the second minute...Continue in this fashion until unable to complete # of push-ups in given amount of time.
20min Cap for this portion
Once you stop you must continue with sit ups until final person finishes. Don't be here when Charles is here LOL

2018-09-11

CrossFit

CrossFit New Caney

09/11/18
Warm-up
2 Rounds
200m Run
15 Hollow Rocks
10 Pull-ups or Ring Rows
10 Push-ups
10 Lunges
10 Pass Throughs
10 Squats
Metcon
Metcon (Time)
For Time - 30min cap
2001m Row or Run 1.25miles
11 Box Jumps (30,24)
11 Thrusters (125,85)
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175,120)
11 Handstand Push-ups
11 Kettlebell Swings (70,53)
11 TTB
11 Deadlift (170,120)
11 Push Jerk (110,75)
2001m Row or Run 1.25miles
The workout symbolizes the events that unfolded on September 11, 2001.
- The year is represented by the Row/Run and the date by the 9 movements, each including 11 reps.
- The 125# Thrusters represent the deaths that occurred at the Pentagon.
- The 175# Power Clean for AA Flight 175 that collided with the South Tower.
- Flight 77 and Flight 93 were combined and are represented in the 170# Deadlift.
- The 110# Push Jerk signifies the number of floors in each of the Twin Towers.

2018-09-10

CrossFit

CrossFit New Caney

9/10/18
Warm-up
Pigeon Stretch
10 Good Mornings
500M Row
5 Minutes Of Squat Work Using The Wall - Coach Led
20 Supermans
20 Push Ups
20 Sit Ups
Weightlifting
Front Squat (6 Sets Of 5)
After each set complete 10 Ring Rows
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
10 KBS (53,35)
10 Air Squats
10 Push Ups
100M Run

2018-09-08

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon (Time)
WOD

2018-09-07

CrossFit

CrossFit New Caney

09/07/18
Warm-up
15 – 10 – 5 of:
Mountain Climbers
Lunges
Squats
100m Run after each round
Core Work
Coach's choice (no measure) - 15min max
Metcon
Metcon (AMRAP - Rounds and Reps)
20min Partner AMRAP:
5 Burpees
10 WBs (20,16)
15 KBs (53,35)
P1 works while P2 runs 400m (500m row) - swap once partner returns from run/row

2018-09-06

CrossFit

CrossFit New Caney

09/06/18
Warm-up
– 100m Run, 5 Burpees
– 200m Run, 10 Squats
– 300m Run, 20 Vups
Skill Work
Double Under demo and practice (no measure) - 15min max
Metcon
Metcon (Time)
Rx: 3 Rounds
75 Dubs
Rest 1min between rounds

Scaled: 3 Rounds
75 Singles
Every 5 reps, attempt a Double Under.
Rest 1min between rounds

2018-09-05

CrossFit

CrossFit New Caney

09/05/18
Warm-up
Coach's choice
Weightlifting
Clean and Jerk (15min to find 1RM)
Metcon
Metcon (AMRAP - Reps)
15min AMRAP
60 Clean and Jerks (115,85)
With the remaining time, complete TTB - score is number of TTB completed.

2018-09-04

CrossFit

CrossFit New Caney

09/04/18
Warm-up
Coach led stretching
300m run
10m burpee broad jumps
10 v-ups
10m lunges
10 squats
10m bear crawl
10 push-ups
Weightlifting
Deadlift (5x2)
Build in weight.
Metcon
Metcon (Time)
400m run, then 2 rounds:
10 WBs (20,16)
10 Wall walks

300m run, then 2 rounds:
15 thrusters (45,35)
15 pull-ups

200m run, then 2 rounds:
20 Russian KB swings (53,35)
20 slam balls (20,16)

100m run, then 2 rounds:
10 burpee box jumps (24,20)
10 plate G2OH (45,25)

2018-09-03

CrossFit

CrossFit New Caney

CLOSED for Labor Day

2018-08-31

CrossFit

CrossFit New Caney

8/31/2018
Warm-up
Coach's Choice
Increase HR and Stretch
Maybe A Sally (insert evil laugh here)
EMOM
Metcon (No Measure)
10 Min EMOM
100M Farmers Carry (53,35)-both hands
Metcon
Metcon (Time)
21-15-9
Dynamic Push Ups (45,25)
V-Ups

200M Run After Each Round

Rest 3 Minutes
Metcon
4 Min Max Effort Sit-Ups (AMRAP - Reps)
4 Minutes Of as many sit-ups as you can do.

2018-08-30

CrossFit

CrossFit New Caney

8/30/2018
Warm-up
Foam Roll Legs and Back
Lacrosse Ball Lower Back At Top Of Glute
Banded Shoulder Stretch
2 Rounds
PVC Trio
10 Push Ups
10 Supermans
10 Sit Ups
10 Air Squats
EMOM
Metcon (AMRAP - Rounds)
12 Min EMOM
Odd: 10 Hang Cleans (135,95)
Even: 5 Evil Wheels (do not use training bar or 10s)

Score is # of completed rounds
Metcon
Metcon (Time)
150 KB Swings (53,35)

If you stop or rest at all you have a 10 wall ball (20,16) penalty

2018-08-29

CrossFit

CrossFit New Caney

8/29/2018
Warm-up
Foam Roll Legs and Back (5 Minutes)
Pigeon and Couch Stretch
4 Rounds
Broad Jump Down
Bear Crawl Back
4 Rounds
10 Wall Balls
10 Med Ball Slams
Then:
100 Single Jump Rope
Metcon
Endurance Blow Out (Time)
21 Thrusters (95,65)
2 Mile Run (4000M row if you cannot run)
21 Burpees

2018-08-28

CrossFit

CrossFit New Caney

8/28/2018
Warm-up
Weightlifting
Bench Press (4 Sets of 8 )
Start at 50% and increase 10% each time.

IN BETWEEN EACH SET COMPLETE 50 FLUTTER KICKS (COUNT EACH LEG)
Metcon
Metcon (No Measure)
20 EMOM

Min 1 = 15 KB Swings (53/35)

Min 2 = 15 Goblet Squats (53/35)

Min 3 = 15 HRPUs

Min 4 = Rest
Banded Shoulder Stretch
Stretch Shoulder on Wall
Lacrosse Ball Shoulder and Back
5 Rounds of Rowling
Every Meter You Are Off From 100 = A Burpee

2018-08-27

CrossFit

CrossFit New Caney

8/27/2018
Warm-up
Couch Stretch
Pigeon Stretch
Banded Arm Stretch
400M Run
Then 2 Rounds
50 DUs (100 Singles)
50 Jumping Jacks
10 Burpees
Weightlifting
Back Squat (7 Sets of 4)
Start at 50% 1RM and add 5% each time
Metcon
Metcon (Time)
10-1
Man Makers (25,15)
Wall Balls (20,16)

2018-08-25

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-08-24

CrossFit

CrossFit New Caney

08/24/18
Warm-up
200m Run
Then 2 Rounds:
7 -1 Mountain Climber + 1 Push Up
7 Vups
400m Row
Metcon
Metcon (Time)
10–8–6–4–2 of:
Jumping Squats
Slam balls
100m Run after each set
Metcon
Metcon (Time)
4 Rounds
7 Tire Flips
200m Run
Rest 1min after each round

2018-08-23

CrossFit

CrossFit New Caney

8/23/2018
Warm-up
Banded Shoulder Stretch
Lacrosse Ball On Shoulder
Lacrosse Ball On Back
400M Run
PVC Trio
10 Push Ups
10 Supermans
10 VUPs
10 Dumbbell Good Mornings
Skill Work
25 Minutes to Work On Handstands And Pull Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRP
20 Box Jumps
10 Pull-ups
100M Run
5 Handstand Push-ups

2018-08-22

CrossFit

CrossFit New Caney

8/22/2018
Warm-up
Shoulder Stretch On Wall
Couch Stretch
Pigeon Stretch
5 Rounds Of Cindy

15 Minutes Max
Tabata
Metcon (No Measure)
Work 35 Seconds Rest 25 Seconds
2 Rounds
1 - KBS
2 - Goblet Squats
3 - Dumbbell Snatch
4 - Dumbbell Good Mornings
Metcon
Metcon (Time)
21-15-9
Front Squats (115,75)
Burpees

2018-08-21

CrossFit

CrossFit New Caney

8/21/2018
Warm-up
Shoulder Stretch On The Wall
Lacrosse Ball Shoulders and Back
400M Run
2 Rounds
Broad Jumps Down
Bear Crawl Back
15 Sit Ups
10 Ring Rows
15 Air Squats
EMOM
Metcon (No Measure)
10 Min EMOM
12 Deadlifts (155,105) (225,155 RX+)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2018-08-20

CrossFit

CrossFit New Caney

8/20/2018
Warm-up
2 Rounds
200M Run
10 KBS
10 Goblet Squats
10 Push Ups
10 Supermans
10 Good Mornings
Weightlifting
Bench Press (6 X 6)
Work up to 80% 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAp
200M Run
10 Push Ups
8 Pistols
2 Wall Walks

2018-08-18

CrossFit

CrossFit New Caney

Community WOD/Open gym

2018-08-17

CrossFit

CrossFit New Caney

8/17/2018
Warm-up
Foam Roll Back And Legs
400M Run
Then 2 Rounds
10 Push Ups
10 Sit Ups
10 Supermans
10 VUps
2 Wall Walks
Tabata
Metcon (No Measure)
8 Min Tabata
20 Seconds Of Work 10 Seconds Of Rest
2 Rounds
1 - Russian Twists
2 - Flutter Kicks
3 - Supermans
4 - Front Plank
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Min AMRAP
6 Dumbbell Snatch (45,25)
6 Push Ups
Rest 2 Minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
5 Min AMRAP
6 Trucker Squats (35,25)
6 Dips (Bench, Matador, or Ring) Ring =RX+

2018-08-16

CrossFit

CrossFit New Caney

08/16/18
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
10 MB Cleans (20,16)
15 Russian Twists
10 Wall Balls

2018-08-15

CrossFit

CrossFit New Caney

8/15/2018
Warm-up
Coach’s Choice
Stretch and Increase HR
Weightlifting
Bent Over Row (8 x 8)
Barbell or KB. Barbell is 8 Reps and KB is 8 Reps per Arm. Weight should be manageable.

PERFORM 8 RING ROWS BETWEEN SETS
Metcon
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
25 Min Time Cap

2018-08-14

CrossFit

CrossFit New Caney

8/14/2018
Warm-up
Banded Shoulder Stretch
Shoulder Stretch On Wall
Couch Stretch
Pigeon Stretch
400M Run
20 Jumping Jacks
10 Push Ups
10 KBS
10 Push Press w/Barbell
EMOM
Metcon (No Measure)
16 Min EMOM
Odd: 10 Back Squats From The Ground (95,65)
Even: 15 Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP
12 KBS (53,35)
12 Slam Balls (20,16)
12 Push Press (85,55)

2018-08-13

CrossFit

CrossFit New Caney

8/13/2018
Warm-up
400M Run
Sally w/PushUps
Banded Hip Walk All Four Ways sidestep front back
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

2018-08-11

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Banded ankle stretch
Knee mobility
Banded hip mobility
Wall squats
Metcon
Back Squat (5x5 @ 70% of your max)
Warm up with empty bar, and gradually increase to 70%. Complete all 5x5 reps at the same weight
Metcon (Time)
Pick the WOD option you did not do on Thursday

2018-08-10

CrossFit

CrossFit New Caney

08/10/18
Warm-up
3 Rounds:
200m Run or Row
15 V-ups
10 Squats
10 Push-ups
5 Pull-ups
Metcon
800m Run (Time)
Max Effort 800m Run
Metcon
Metcon (Time)
W/partner complete:
2 Rounds:
40 Toes2Bar
40 KB Thrusters (35,26)
40 Plate G2OH (45,25)
40 Box Jumps (24,20)
40 Burpees
*Non-working partner stays in Front Squat position with bar (45,35) until working partner completes desired reps. 20min time cap.
Go in any order, sharing reps evenly w/partner but swapping as needed. Finish one mvmt before moving on to next.

2018-08-09

CrossFit

CrossFit New Caney

National Book Lovers Day
Warm-up
2 Rounds:
12/9 Cal Row (12 men, 9 women)
5 Push ups
1min Plank Hold
10 Toe Touches
10 Samson Walking Lunges
High Knees down
Butt Kicks back
10min
Gymnastics
Pull-ups (Find unbroken MR - Rest 1min between each attempt)
15min - demo and scaling options, then use remainder of time to find unbroken max reps (scaled,strict, or kipping) - 4 attempts max
Metcon
Choose either WOD 1 or 2 to complete

WOD Option 1
Aerobic Focus (Time)
5 Rounds:
20/15 Cal Row
40 DUs (80 singles)
Rest 1min
Working on aerobic capacity. Only DUs =Rx
Metcon
WOD Option 2
Squat Focus (Time)
5 Rounds:
15 Box Jumps (24,20)
1min Wall Sit
Rest 1min
Squat focus

2018-08-08

CrossFit

CrossFit New Caney

08/08/18
Warm-up
2 Rounds
250M Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 Push Ups
10 VUps
10 Jumping Lunges
2 Rounds
250M Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 Push Ups
10 VUps
10 Jumping Lunges
Weightlifting
Sumo Deadlift High Pull (8x4 at 65% 1RM)
Metcon
BOB (Time)
21-15-9
Burpees over Bar
Power Cleans (95,65)

2018-08-07

CrossFit

CrossFit New Caney

National Night Out
Warm-up
2 Rounds
200M Run
10 MB Cleans
10 Wall Balls
10 Hanging MB Knee Raises
Weightlifting
Push Jerk (8-6-4-2-1-1-1)
Metcon
CFNC1 (Time)
Cash In:
50 DU or 150 Singles
3 Rounds
15 Goblet Squats (53,35)
15 Hand Release Push Ups
15 Wall Balls (20,16)
Cash Out
200m Run

2018-08-06

CrossFit

CrossFit New Caney

08/06/18
Warm-up
500M Row
2 Rounds
10 Push Ups
10 Sit Ups
10 KBS
10 Goblet Squats
30 Sec Hang From Rig
EMOM
Metcon (No Measure)
12 Min EMOM
Odd: 30 Sec Wall Sit
Even: 30 Sec Front Plank
Metcon
Metcon (Time)
Ground To Overhead
8,000/6,000 Pounds
Choose your weight. ➗ Total pounds by your chosen weight and round up total number of reps. Ground to overhead is any lift you want.

2018-08-04

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
Coach's choice

2018-08-03

CrossFit

CrossFit New Caney

08/03/18
Warm-up
3 Rounds:
20 Russian KBs
10 OH Walking Lunges w/plate
5 Ring Rows
Weightlifting
Front Squat (4sets of 3reps)
Increase weight slightly each time
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2018-08-02

CrossFit

CrossFit New Caney

National Coloring Book Day
Warm-up
1000M Row
Good Mornings
Pigeon Stretch
Spiderman Down
Inch Worm Back
Weightlifting
Deficit Deadlifts (7x5)
Elevated by 2" plates, use moderate weight that allows focus on form - complete 5 reps EMOM for 7min
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 Box Jumps (24,20)
10 Wall Balls (20,16)
10 Push-ups
100m Sprint

2018-08-01

CrossFit

CrossFit New Caney

8/1/2017
Warm-up
2 Rounds
500M Row
50 DUs (100 Singles)
50 Jumping Jacks
20 Mountain Climbers
Weightlifting
Back Squat (10-8-6-4-2-1-1-1)
Metcon
Metcon (Time)
10-1
Hang Cleans (95,65)
Evil Wheels

2018-07-31

CrossFit

CrossFit New Caney

National Mutt Day
Warm-up
Coach’s Choice
Stretch and Increase HR
EMOM
Metcon (No Measure)
14 Min EMOM
Odd: 12 Deadlifts (135,95)
Even: 8 Sit-ups AND 8 Russian Twists
Metcon
Metcon (AMRAP - Rounds and Reps)
6 Min AMRAP
7 Box Jumps (30,24)
7 Burpees

Rest 3 Minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
6 Min AMRAP
7 Trucker Squats (35,25)
7 HSPUs

2018-07-30

CrossFit

CrossFit New Caney

7/30/2017
Warm-up
2 Rounds
200M Run
30 Sec Handstand Hold
10 Push Ups
10 Sit Ups
Bear Crawl Down
Crab Walk Back
Weightlifting
Strict Press (5x6 then 2,1)
Strict shoulder to overhead
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2018-07-28

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
Coach's choice

2018-07-27

CrossFit

CrossFit New Caney

TGIF
Warm-up
Foam Roll Back and Legs (5 Min)
Coach's Choice (10 Min)
EMOM
Metcon (No Measure)
12 Min EMOM
10 DUs & 4 Burpees
Metcon
Metcon (Time)
40-30-20-10
KBS (53,35)
KB Lunges (53,35)(each leg is rep)
Dumbbell Snatches (45,25) (each arm is a rep)
25 Min Time Cap

2018-07-26

CrossFit

CrossFit New Caney

National 'All or Nothing' Day
Warm-up
Shoulder Stretches with Band (5 Minutes)
Coach's Choice (10 Minutes)
Weightlifting
Bench Press (6x3)
Gymnastics
Ring Dips (5xMax Effort)
You can use Matadors if Needed
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

2018-07-25

CrossFit

CrossFit New Caney

07/25/2018
Warm-up
Foam Roll Back and Legs (5 Min)
Run 400M
20 Air Squats
20 VUps
20 Push Ups
EMOM
Metcon (No Measure)
14 Min EMOM
Odd: 7 Strict Pull Ups
Even: 40 Sec Wall Sit (45,25)
Metcon
Metcon (AMRAP - Rounds)
14 Min AMRAP
200M Run
5 HSPU
10 Push Press (95,65)
15 Wall Balls (20,16)
20 Sit Ups

2018-07-24

CrossFit

CrossFit New Caney

National 'Drive-Thru' Day
Drive thru doesn't have to be a lazy way to eat :)
Warm-up
Coach's Choice
EMOM
Metcon (AMRAP - Rounds)
EMOM for 10 Minutes
100M Run & 5 Push Ups (both each minute)
Score is number of completed rounds
Metcon
Metcon (AMRAP - Reps)
For Total Reps Performed

Mins 1-5:
Max Effort Reps of Burpee Box Jumpovers (When you rest you are done)

Mins 5-8: Max Effort DUs or Singles (When you stop you are done)

Mins 8-12: Max Effort DLs (135,95) (When you rest you are done)

Mins 12-15: Max Effort KBS (53,35)
Add up all reps together. Final rep count is score. If you rest or stop you are done for that cycle till next cycle starts.

2018-07-23

CrossFit

CrossFit New Caney

7/23/2018
Warm-up
2 Rounds
200M Run
PVC Trio
10 Air Squats
10 Sit Ups
10 Push Ups
20 Mountain Climbers
Strength
Back Squat (4x10, 3,2,1)
12 Min Time Cap
Strength
Pull-ups (5x5)
Strict. 10 Min
Metcon
60 Squat Cleans (Time)
60 Squat Cleans (95,65) (+115,85)
Each time you rest you must complete a 100 Meter Run

2018-07-21

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Group warm-up
Metcon
Metcon (Time)
WOD

2018-07-20

CrossFit

CrossFit New Caney

07/20/18
Warm-up
2 Rounds
400M Run
10 Slam Balls
15 Air Squats
20 Push Ups
Weightlifting
Hang Power Clean (Demo and practice for WOD)
Metcon
Metcon (Time)
For Time: 35-25-15 of
Hang Power Clean (95,65)
Back Squats (95,65)
Sit-ups

2018-07-19

CrossFit

CrossFit New Caney

National Hotdog Day
It's hot and we're going to work you like a dog during today's WOD - happy National Hotdog Day!
Warm-up
2 Rounds
1min HS Hold
1min Plank
10 One Arm KB Press (5ea arm)
Weightlifting
Power Clean (Demo and review)
Work up to WOD weight
Push Jerk (Demo and review)
Work up to WOD weight
Metcon
Metcon (Time)
For Time:
50 Dubs (100 singles)
21 Power Cleans (135,95)
21 Push Jerks (135,95)
50 Dubs
15 Power Cleans
15 Push Jerks
50 DUBS
9 Power Cleans
9 Push Jerks
Rest 1min then
200m Sprint
20min cap

2018-07-18

CrossFit

CrossFit New Caney

07/18/18
Warm-up
3 Rounds
5 Strict Pull-ups
20 Mountain Climbers
Rest 30sec after each round
Weightlifting
Thruster (Work up to heavy weight)
Demo and practice - focus on technique
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
15 Thrusters (95,65)
10 Pull-ups
15 KBS (53,35)

2018-07-17

CrossFit

CrossFit New Caney

World Emoji Day
Today's WOD will make you love, cry, feel silly.... Ok, it might only make you cry... Happy World Emoji Day!
Warm-up
Grab a Partner:
2 Rounds each (2FCs,2Hangs each)
P1 - 100m Farmer Carry (53,35) while
P2 - Hangs from pull-up rig
Then switch
Metcon
Metcon (AMRAP - Rounds and Reps)
25min AMRAP with Plate (25,15):
100m OH Waiter's Carry
5 Burpees (to OH)
5 Russian Twists
100m Waiter's Carry
10 Burpees
10 Russian Twists
100m Waiter's Carry
15 Burpees
15 Russian Twists
100m Waiter's Carry....etc.
Increase movement reps by 5 until time expires! (Waiter's carry counts for 2reps - 1rep each way)

2018-07-16

CrossFit

CrossFit New Caney

07/16/18
Warm-up
Stretch and Foam Roll
600m Row
EMOM
Metcon (No Measure)
8min EMOM
Each min complete both:
-10 Russin Twists (20,16)
-6 MB Slams
Metcon
Metcon (Time)
5 RFT
10 Hollow Rocks
200m Run
10 Russian KBS (53,35)
200m Run
10 V-ups

2018-07-14

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Group warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
WOD

2018-07-13

CrossFit

CrossFit New Caney

07/13/18
Warm-up
3 Rounds
250m Row
Rest between
Gymnastics
Chest-To-Bar Pull-ups (Demo and practice)
Metcon
Metcon (Time)
3 RFT
15 CTB Pull-ups
30 Barbell Lunges - Front or Back (95,65)
800m Run

2018-07-12

CrossFit

CrossFit New Caney

National Paper Bag Day
Our nation celebrates the paper bag today... try not to get too carried away with this one :) Happy National Paper Bag Day!
Warm-up
75 Ab Mat Sit ups
Skill Work
GHD Situps (3sets: 10 GHD sit-ups each)
Metcon
Metcon (Time)
3 RFT
25 Hand Release Push-ups
400m Row/Run
25 Wall Balls (20,16)

2018-07-11

CrossFit

CrossFit New Caney

07/11/18
Warm-up
Stretches: Karaoke, Frankenstein, High Knees
2 Rounds
10 KBS
10 Ring Rows
10 Jumping Squats
Weightlifting
Clean and Jerk (Coach demo and review)
5min
Strength
Metcon (Time)
10 Clean and Jerk (95,65)
5 TTB
Rest 1min
8 Clean and Jerk (135,105)
5 TTB
Rest 1min
6 Clean and Jerk (155,125)
5 TTB
Rest 1min
Metcon
Metcon (Time)
3 Rounds
30 Jumping Squats
15 Pull-ups

2018-07-10

CrossFit

CrossFit New Caney

National Pina Colada Day
After this WOD, you may need one of these :) - happy National Pina Colada Day!
Warm-up
3 Rounds:
6 Slam Balls
6 Burps
6 V-ups
6 Goblet Squats (10sec pause at bottom)
50m Sprint
Gymnastics
Toes-To-Bar (Demo and practice)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
2 Wall Walks
5 Box Jumps (26,20)
5 T2B
5 Box Donkeys
5 Burpees

2018-07-09

CrossFit

CrossFit New Caney

07/09/18
Warm-up
Assault Bike 10cals x 4 or
Row 15cals x 4
Rest/stretch between
Core Work
Metcon (No Measure)
8min EMOM
Odd: 30sec Mountain Climbers
Even: 30sec Plank Hold
Metcon
Metcon (Time)
For Time:
(Goblet Squats 53,35 - 200m Run - KB Swings 53,35)
25 GS - Run - 5 KBs
20 GS - Run - 10 KBs
15 GS - Run - 15 KBs
10 GS - Run - 20 KBs
5 GS - Run - 25 KBs

2018-07-07

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Group warm-up
Metcon
Metcon (Time)
WOD

2018-07-06

CrossFit

CrossFit New Caney

07/06/18
Warm-up
Coach's choice
Weightlifting
Overhead Squat (5sets of 2reps - increase weight at sets 3&5)
Demo and practice - work up to WOD weight
Metcon
Metcon (AMRAP - Reps)
16min of continuous work:
0 to 8min:
10 OHS (95,65)
10 Burpees

8 to 16min
10 Bench Press (135,95)
10 DB Thrusters (35,25)

2018-07-05

CrossFit

CrossFit New Caney

National Bikini Day
Dying to show off your new swim suit? Feel free to wear them OVER your workout clothes today :) - happy National Bikini Day!
Warm-up
3 Rounds
10 Cal Row
10 Jumping Squats
5 Pull-ups
Weightlifting
Clean and Jerk (Demo and practice)
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
5 Box Dips
15 Clean and Jerks (115,85)
15 Box Jump Overs (20,16)

2018-07-04

CrossFit

CrossFit New Caney

4th of July Community WOD
Warm-up
Group warm-up
Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Grab a partner! P1 completes all 7reps of the 1st mvmt, P2 all 7reps of 2nd mvmt, etc. P2 begins Round 2, etc. Non-working partner rests.

2018-07-03

CrossFit

CrossFit New Caney

National Eat Your Beans Day
Our WOD does not involve beans, but your day should... Happy National Eat Your Beans Day!
Warm-up
Coach's choice of warm-up and stretches
Weightlifting
Power Snatch (Demo and practice)
Metcon
Metcon (Time)
3 RFT
50 Air Squats
15 Power Snatches (115/80)

2018-07-02

CrossFit

CrossFit New Caney

7/2/2018
Warm-up
2 Rounds
300M Row
10 Squats
10 Push UPS
10 Sit UPS
10 KBS
10 Slam Balls
EMOM
Metcon (No Measure)
12 Min EMOM
Odd: 10 Back Squats from floor (115,75)
Even: 100M Sprint
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
5 Pull-ups
10 Box Jump Overs (24,20)
15 DUs (45 singles)

2018-06-30

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-06-29

CrossFit

CrossFit New Caney

06/29/18
Warm-up
2 Rounds
350M Row
10 Ring Rows
10 Push Ups
10 Supermans
100 Singles
Weightlifting
Squat Clean (6x4)
Work on form. Increase weight as form improves
Metcon
Metcon (Time)
5 Rounds For Time
10 Dips
17 Wall Balls
17 Slam Balls

2018-06-28

CrossFit

CrossFit New Caney

National Handshake Day
We're 'high fiving' every chance we get today in honor of National Handshake Day!
Warm-up
500M Row
High five your neighbor, then
5 Rounds
Wall Ball Ladder
EMOM
Metcon (No Measure)
10min EMOM
Each minute, complete both of the following:
-10 Hollow Rocks
-5 Mountain Climbers
-High five your neighbor!
Metcon
CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target
Jump High

Rest 3min then:
Metcon
4 Min Max Effort Sit-Ups (AMRAP - Reps)
4 Minutes Of as many sit-ups as you can do.
At the end of 4min, high five your neighbor 'cause you're done!

2018-06-27

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
6/27/2018
Warm-up
2 Rounds
200M Run
10 Sit Ups
10 Jumping Lunges
10 Squat Jumps
10 Hollow Rocks
Couch Stretch
Pigeon Stretch
EMOM
Metcon (No Measure)
12 Min EMOM
Odd: 30 Sec Max Bench Press (1/2 Your Body Weight)
Even: 30 Sec Wall Sit (45,25)
Metcon
Metcon (AMRAP - Rounds)
14 Min AMRAP
1 - Bear Complex (115,85)
1 - Sprint To the Road and Back
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

2018-06-26

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
National Beautician's Day
To celebrate those who pamper us, WOD today with the most crazy, messy hairdo you've got! Then visit your beautician and let them know how much you appreciate them!
Warm-up
Coach's choice of both stretches and warm-up
Weightlifting
Power Clean (5x3)
Metcon
Metcon (3 Rounds for reps)
30sec Power Cleans (135,95)
30sec Rest
30sec T2B
30sec Rest
30sec Burpees
90sec Rest

2018-06-25

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/25/18
Warm-up
Foam roll and stretch (Pigeon/Samson/shoulders)
300m Row
10 Lunges
10 Spiderman
10 Ring Rows
10 Goblet Squats (hold in squat for 5sec for each)
10 Toe touch to squat
Weightlifting
Front Squat (3x3)
Work up to 80% of 1RM
Metcon
Metcon (Time)
For Time:
15-12-9
KB Swings (53,35)
Front Squats (135,95)

Rest 5 Minutes, then

15-12-9:
KB Swings (53,35)
Front Squats (95,65)

2018-06-23

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-06-22

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/22/18
Warm-up
2 Rounds
200M Run
10 Sit Ups
10 Supermans
10 Jumping Squats
10 Sledge on Tire
Weightlifting
Bench Press (10-5-5-3-3-1-1-1)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest 3 Minutes Then:
Metcon
Metcon (AMRAP - Reps)
4 Min MAX Effort Sit Ups
As many as you can in 4 Minutes.

2018-06-21

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
National Selfie Day
For National Selfie Day, take a selfie before or after class and post to your fav social media page! Don't forget to tag CrossFit New Caney!
Warm-up
2 Rounds
10 Russian KB Swings
6 Burpee - Broad Jump - Fast Feet Shuffle
10 KB Goblet Squats
6 Burpee - Broad Jump - Fast Feet Shuffle
10 PVC Passthroughs
Skill Work
Conditioning
50-40-30-20-10 Unbroken Dubs
OR
100-80-60-40-20 Unbroken Singles
Score is unbroken max effort - Rest 1min between each effort (ex: 50 then rest 1m, 40 rest 1min, etc)
Metcon
Metcon (AMRAP - Rounds and Reps)
13min AMRAP
16 Dumbbell Snatches (45,25)
6 Pistols
16 Mountain Climbers
6 WBs (20,16)

2018-06-20

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/20/18
Warm-up
5 Sets of Rowling w/ Burpee penalty
2 Rounds
Spiderman Down
Inch Worm Back
Duck Walk Down
Bear Crawl Back
Weightlifting
Deadlift (10-5-5-3-3-1-1)
Start at 50% and work up to 90% 1 RM
Accessory Work
3x10 Bench or Box Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
21 KB (53,35)
14 SDHP (53,35)
7 HSPU

2018-06-19

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
National Garfield the Cat Day
Warm-up
Stretch/Foam Roll
2 Rounds
30sec Squat Hold
15 Ring Rows
25 Mountain Climbers
30sec Rig Hang
Gymnastics
Handstand work (HS Holds - 5x15sec hold, rest between)
Do not score
Metcon
Metcon (Time)
"Garfield" w/ a Partner For Time:
Buy-in 800m Relay Row or Run (switch with partner every 200m)
Then, each partner completes:
40 K2E ea (complete reps before switching w/partner)
30 V-ups ea
40 Sit-ups ea
30 Box Jumps ea (24,20)
40 Push Press ea (45,35)
Cash-out 800m Relay Row or Run (switch with partner every 200m)
One person works to complete the full amt of mvmt reps, while the other partner rests and holds "Garfield" (35#KB). If the resting partner sits and/or sets Garfield on the ground at any time, both partners must stop and complete 5 burpees before returning to work.

2018-06-18

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/18/18
Warm-up
3 Rounds:
10 Plate G2OH
10 Plate Thrusters
10 Plate OH Lunges
10 Plate V-ups
300m Run with Plate
Skill Work
GHD Work - 4x10 - 15min max
Metcon
Metcon (Time)
For Time: (20,16)
300m MB Run, then 1 Round of:
5 Pull-ups
10 Push-ups
15 Squats

200m MB Run, then 2 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

100m MB Run, then 3 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

400m MB Run, then 25 MB Cleans
20min time cap.

2018-06-16

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-06-15

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/15/18
Warm-up
500M Row
2 Rounds
10 Jumping Lunges
10 Push Ups
10 VUps
10 Dumbbell Good Mornings
10 Dumbbell Snatches
Weightlifting
Back Rack Lunge (5x10)
5 each leg. Build up weight
Metcon
Metcon (Time)
5 RFT
25 DUs (75 singles)
12 Air Squats
12 VUps
12 Deadlifts (135,95)

2018-06-14

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
6/14/2018
Warm-up
2 Rounds
X-Band Steps (10 Steps each direction )
Squatted Outward Hip Stretch Hold (30 Seconds)
200M Run
10 Supermans
10 Jumping Lunges
10 Push Ups
10 Ring Rows
15 Minutes
Tabata
Metcon (No Measure)
3 Rounds - 12Minutes
35 Seconds Work 25 Seconds Rest
1- Plated Russian Twists (25,15)
2- Front Plank on Elbows
3- 6 Inch Leg Raise Hold
4- Med Ball Sit Ups
Metcon
Metcon (Time)
10-1
KB Thrusters (26,18)(35,26)RX+
Plated Burpees (15,10)(25,15)RX+
100M Run Between Sets

Remainder of Time of Class is Time Cap
Plate goes over head after each burpee

2018-06-13

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/13/18
Warm-up
2 Rounds
10 Banded Face Pulls
5 Kneeling KB Presses (ea arm)
5 KB Snatches (ea arm)
10 Air Squats
10min
Weightlifting
Push Jerk (Demo and practice - plan weight for EMOM and WOD)
10min
Weightlifting
2 FS + 1 PJ (Use same weight/bar for both)
10min EMOM: 2 Front Squats and 1 Push/Split Jerk
10min
Metcon
Metcon (Time)
4 Rounds
12 Deadlifts (115,85)
6 Push Jerks (115,85)

2018-06-12

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/12/18
Warm-up
3 Rounds:
10 Squats
10 Twisting Lunges
10 Burps
10 V-ups
10 Inchworms
Metcon
Metcon (No Measure)
With Battle Ropes:
Group rotates 30sec on x4
Stretch or foam roll when not on ropes
Metcon
Metcon (Time)
With a Partner, split 3 Rounds of:
30 Burpees
30 Wall Balls (20,16)
30 Lunges
30 Goblet Squats
Cash out: 40 Sit-ups each - one partner rows/bikes and one partner works through reps, switch as needed.

2018-06-11

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/11/18
Warm-up
3 Rounds:
100m Sprint
10 Push Ups
5 Ring Rows
10 Single DB OH Squats
2x 1min Sumo Squat Hold
Skill Work
Farmer's Hold (4x1min)
4 Rounds
1min Farmers Hold (53/35)
Rest 1min
Stationary hold with a KB in each hand, not a carry - 10min
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
200m Run
10 T2B
8 Back Squats (95/65)
6 Box Jumps (24/20)

2018-06-09

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
NO COMMUNITY WOD

2018-06-08

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/08/18
Warm-up
13 Samson lunges
13 Frankensteins
13 Sit-ups
13 Vups
Skill Work
Muscle-ups
Scaling/progressions/practice
15min
Metcon
Metcon (AMRAP - Reps)
12min AMRAP
Max Rep Air Squats BUT
EMOM 12 Mountain Climbers
Only air squat reps count toward score

2018-06-07

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/07/18
Warm-up
500M Row
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Weightlifting
Back Squat (10-5-5-3-3-1-1-1)
Metcon
Metcon (Time)
10-1
Manmakers (25,15)
Pull Ups

2018-06-06

CrossFit

CrossFit New Caney

9AM T/W/Th ea week this Summer!
06/06/18
Warm-up
Stretches: Samson, Frankenstein, Child's Pose

2 Rounds:
10 Hollow Rocks
250m Row
10 V-ups
30sec Squat Hold
25 Single Jump Ropes
Metcon
Metcon (No Measure)
10min EMOM
100m Sprint - rest remainder of the min
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2018-06-05

CrossFit

CrossFit New Caney

9AM T/W/Th each week starts June 5th!
9AM T/W/Th ea week this Summer!
06/05/18
Warm-up
KB Warm-up - 3 Rounds:
5 1-Armed Swings (ea arm)
5 SDHP High Pulls
5 OHSs (ea)
5 Snatches (ea)
Moderate to low weight - focus on form
Skill Work
Turkish get-ups - demo and practice with [slowly] increasing weight 7x1
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 4 Turkish Get-ups (35,18) (2 ea arm)
- 6 HSPUs
-10 Jumping Lunges

2018-06-04

CrossFit

CrossFit New Caney

9AM T/W/Th each week starts June 5th!
06/04/18
Warm-up
Pigeon and Couch stretches
400m Row
3 Rounds:
30sec Rig hang
12 Vups
5 Trunk circles (ea direction)
12 Squats
30sec Wall sit
EMOM
Metcon (No Measure)
8min EMOM
5 Box Jumps (24,20) AND
5 Deadlifts (135,95)
Metcon
Metcon (Time)
5RFT
10 TTB
15 Hollow Rocks
20 Russian Twists w/ Plate (25,15)
25 Supermans

2018-06-02

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (AMRAP - Rounds and Reps)
WOD

2018-06-01

CrossFit

CrossFit New Caney

06/01/18
Warm-up
3 Rounds:
500m Row
50 Single Jump Ropes
5 Ring Rows
Weightlifting
Metcon (No Measure)
As a group: Sally w/ barbell (45,35)
Metcon
Metcon (Time)
For Time
15 Power Snatches (no squat) (75,55), 1 Sit-Up
14 Power Snatches, 2 Sit-Ups
13 Power Snatches, 3 Sit-Ups
...continue this pattern until...
2 Power Snatches, 14 Sit-Ups
1 Power Snatch, 15 Sit-Ups
Keep your count by remembering each round totals 16 reps.

2018-05-31

CrossFit

CrossFit New Caney

5/31/18
Warm-up
Banded Shoulder Stretch
PVC TRIO
400M Run
2 Rounds
Crab Walk Down
Duck Walk Back
Frankenstein Down
Inch Worm Back
EMOM
Metcon (No Measure)
12 MIN EMOM
Odd: 12 Deadlifts (135,95)
Even: 40Seconds of Russian Twists (20,16)
Metcon
Metcon (Time)
3 Rounds For Time
200 M Farmers Carry (53,35-in both hands)
20 Push Press (95, 65)
20 Alternating KBS

2018-05-30

CrossFit

CrossFit New Caney

05/30/18
Warm-up
Stretches - Pigeon, Samson, Frankenstein
2 Rounds in any order
200m Run
30sec Rig Hang
12 V-ups
10 PVC Passthroughs
EMOM
Metcon (No Measure)
10min EMOM
Odd: 40sec Plank Hold
Even: 40sec of Mountain Climbers
Metcon
Metcon (Time)
3 RFT
15 Right Arm OH Lunge (35,26)
50 Double Unders (100 singles)
15 Left Arm OH Lunge (35,26)
10 Synchronized Burpees
1 works, 1 rests: P1 lunges w/right arm, then P2 lunges w/right arm, P1 does DUs, then P2 does DUs, etc - burpees together

2018-05-29

CrossFit

CrossFit New Caney

05/29/18
Warm-up
500 M Row
10 Sit Ups
10 Supermans
10 Wall Balls
10 KBS
10 Goblet Squats
Weightlifting
Bench Press (5x5 1,1)
5 Sets of 5 and 2 singles
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
2 Wall Walks
6 Box Jumps (30,24)
12 Wall Balls (20,16)

2018-05-28

CrossFit

CrossFit New Caney

The Murph Challenge
Warm-up
3 Rounds
200m Run
10 Air Squats
10 Jumping Lunges, then in each direction:
-10 Neck Circles
-10 Shoulder Circles
-10 Knee Circles
-5 Trunk Circles
(20min max)
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Break this up into 20Rs of Cindy (5/10/15)

2018-05-26

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Group warm-up
Metcon
Metcon (Time)
OPEN GYM

MURPH PREP

2018-05-25

CrossFit

CrossFit New Caney

05/25/18
Warm-up
Coach's choice
Gymnastics
Dips (Coach demo and practice - prep for WOD #1)
Metcon
Metcon (AMRAP - Reps)
WOD #1 - 6 Rounds of:
Partner A: Max Matador Dips
Partner B: 1min Plank Hold

When Partner B completes 1min plank hold, partners swap places. 6min of work.
Score is per partner: ea partner keeps track of their own reps of dips completed.
Cool Down
Rest 5min before WOD #2
Metcon (AMRAP - Reps)
WOD #2 - 6 Rounds of:
Partner A: Max KB Swings (53,35)
Partner B: 1min Plank Hold

When Partner B completes 1min plank hold, partners swap places. 6min of work.
Score is per partner: ea partner keeps track of their own reps of KBS completed.

2018-05-24

CrossFit

CrossFit New Caney

05/24/18
Warm-up
Coach led stretches in addition to:
2 Rounds of:
- 1min Squat Hold (shift weight from side to side)
- 400m Row
- 10ea of PVC Trio (OHS/GoodMorn/Passthru)
Skill Work
Pistols (Max Reps in 30sec - best of 2 attempts)
Coach demos, scaling, progressions
Metcon
Metcon (AMRAP - Rounds)
14min EMOM of all three (each min):
- 5 Sit Ups
- 2 Pistols (alternate legs)
- 5 V-Ups
Score is last fully completed round

2018-05-23

CrossFit

CrossFit New Caney

05/23/18
Warm-up
500m Row
75 DUs (150 singles)
20 MB Over-the-Shoulder
Weightlifting
Bent Over Row (5x10)
5 Sets Of 10 each arm - same weight.
Metcon
Metcon (Time)
5 RFT
10 Push Press (95,65)
15 Deadlifts
20 DUs (60 Singles)

2018-05-22

CrossFit

CrossFit New Caney

05/22/18
Warm-up
Run 200m then 2 Rounds of:
30sec of Slam Balls (20/16)
Rest 30sec
30sec of V-ups
Rest 30sec
Then:
Run 200m then 2 Rounds of:
30sec of TRX Side Knee Tucks
Rest 30sec
30sec of K2E
Rest 30sec
Core Work
Metcon (Time)
Max Time Plank or Hollow Hold
Record best time of 3 attempts
Metcon
Metcon (Time)
2Rs FT, but EMOM 3 Burpees
2 Rounds with Plate (25,15):
- 30 Russian Twists w/ Plate (35,25)
- 30 DB Snatches (35,20) (20ea side)
- 30 OH Lunges w/ Plate
- 30 DB Thrusters

2018-05-21

CrossFit

CrossFit New Caney

05/21/18
Warm-up
2 Rounds
200m Run
10 Air Squats
10 Jumping Lunges, then in each direction:
-10 Neck Circles
-10 Shoulder Circles
-10 Knee Circles
-5 Trunk Circles
(15min max)
Metcon
Metcon (Time)
3/4-Murph

1200m Run
75 Pull-ups
150 Push-ups
225 Squats
1200m Run
Break this up into 15Rs of Cindy (5/10/15)

2018-05-19

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-05-18

CrossFit

CrossFit New Caney

05/18/18
Warm-up
In any order:
30 cal Row
30 Sit-ups
30 PVC OHS
30 Dubs
30 Vups
Metcon
Metcon (Time)
With Partner (one works, one does jump rope singles)
- 60 Back Squats (45,35)
- 60 TRX Knee Tucks
- 60 Box Jumps (24,20)
- 60 TRX Knee Tucks
- 60 Front Squats (45,35)
- 60 Cal Row

2018-05-17

CrossFit

CrossFit New Caney

05/17/18
Warm-up
2 Rounds
200M Run
10 Burpees
20 Mountain Climbers
Side Jump Down
Broad Jump Back
10 Supermans
10 Hollow Rocks
Weightlifting
Overhead Squat (1-1-1-1....)
15 Min to find1 RM. No more than 8 tries.
Metcon
Metcon (Time)
7 RFT
5 Ring Rows
10 KB Swings (53,35)
15 SDHP w/ KB
15min cap

2018-05-16

CrossFit

CrossFit New Caney

05/16/18
Warm-up
Coach's choice
Stretch and increase heart rate
15min cap
Weightlifting
Hang Power Clean (Demo and practice to prep for WOD)
15min cap - HPC Demo: https://youtu.be/_iUFG1-H7d0
Metcon
Metcon (Time)
For Time: 21-18-15-12-9
- Cal Row
- Hang Power Clean (95,65)

2018-05-15

CrossFit

CrossFit New Caney

5/15/2018
Warm-up
Banded Shoulder Stretch
XBand Leg Walks
Frankenstein Down
Butt Kick Back
200M Run
PVC Trio
10 Supermans
10 Hollow Rocks
EMOM
Metcon (No Measure)
12 Min EMOM
ODD: 15 Sit-ups
EVEN: 10 Deadlifts (115,85)
Metcon
Metcon (Time)
10-1
Dips
Dumbbell Squats (45,25)
VUps
100M Sprint After Each Set

2018-05-14

CrossFit

CrossFit New Caney

05/14/18
Warm-up
3 Rounds
200m Run
10 Air Squats
10 Jumping Lunges, then in each direction:
-10 Neck Circles
-10 Shoulder Circles
-10 Knee Circles
-5 Trunk Circles
(20min max)
Metcon
Metcon (Time)
1/2-Murph

800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
Break this up into 10Rs of Cindy (5/10/15)

2018-05-12

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-05-11

CrossFit

CrossFit New Caney

5/11/2018
Warm-up
Banded arm and shoulder stretch
Foam roll back
Run 400M
3 Rounds
15 Sit Ups
15 Strict Press With Dual KB
15 Air Squats
Strength
Snatch Pull (7 Sets of 3)
Increase weight each time
Metcon
150 Push Ups (Time)
150 Push Ups
If you rest outside of the push up plank position you will run 100M
20min cap

2018-05-10

CrossFit

CrossFit New Caney

05/10/18
Warm-up
Partner AMRAP for 10min:
P1 – Row 100m then pick up where partner left off with reps
P2 – Work to complete reps below then switch to rower when partner finishes
-5 Wall Walks
-10 Bench or Box Donkeys
-10 OHS with PVC
-5 Explosive Push Ups
Continue to switch row/reps with partner until AMRAP time is up.
Skill Work
Rope Climb (Demo and practice)
15min
Metcon
Metcon (Time)
Chipper FT:
500m Run or Row
40 Deadlifts (95,65)
30 KB Swings (53,35)
20 Back Rack Lunges (95,65)
10 Burpees
1 Rope Climb
20min cap

2018-05-09

CrossFit

CrossFit New Caney

05/09/18
Warm-up
6min Coach-led Stretches:
-Samson, Frankenstein
-High Knees, Butt Kicks
-Walk on Heels (slow), Walk on Tip Toes (slow)
-XBand Walks

Then Row 3min
Run 3min (400m)
Jump rope 3min (practice dubs)
EMOM
Metcon (No Measure)
6min EMOM
Every min for 6min, 100m sprint
Metcon
Metcon (3 Rounds for reps)
3Rounds, 1min per mvmt
-Box Jumps (24,20)
-Knees2Elbows
-Row for Cals
-Sit-ups
-1min Rest
14min total

2018-05-08

CrossFit

CrossFit New Caney

05/08/2018
Warm-up
6 to 1 Ladder
-PVC Thrusters
-PVC OHS
-Ring Rows
200m Row after each round
Skill Work
10min of group stretch and mobility (coach's choice)
Metcon
Metcon (Time)
Partner WOD - one works, one holds bottom of barbell squat (front, back or OH); switch with partner as needed

100-75-50-25 of:
Slam Balls
TRX Knee Tucks
KB Goblet Squats (53/35)
20min time cap.

2018-05-07

CrossFit

CrossFit New Caney

05/07/18
Warm-up
3 Rounds
200m Run
10 Air Squats
10 Jumping Lunges, then in each direction:
-10 Neck Circles
-10 Shoulder Circles
-10 Knee Circles
-5 Trunk Circles
(20min max)
Gymnastics
Metcon (No Measure)
HS Hold and HS Push-up work
HSHs: (8) 20sec holds
HSPups: 8 sets of 2
(10min max)
Metcon
Metcon (Time)
Mini-Murph

400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run
Break this up into 5Rs of Cindy (5/10/15)

2018-05-05

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-05-04

CrossFit

CrossFit New Caney

May The Forth Be With You
Warm-up
2 Rounds
PVC Trio
10 Squats
10 Supermans
10 Broad Jumps
1 Wall Wall
200 M Run
Weightlifting
Chest-To-Bar Pull-ups (5 Sets Of 5)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 MIN AMRAP
5 Deadlifts (95,65)
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats

2018-05-03

CrossFit

CrossFit New Caney

05/03/18
Warm-up
One time through:
-Run 300m
-40 unbroken DUs (120 singles) If you break, restart mvmt
-Row 400m
-75 unbroken Mountain Climbers (R+L = 2) If you break, restart mvmt
-Run 300m
-10 unbroken Pull-ups (banded ok) If you break, restart mvmt
15min time cap.
Metcon
Metcon (Time)
For Time:
20 TTB
40 KB Swings (53/35)
40 Hollow Rocks
40 Box Jumps (24/20)
40 Evil Wheels
40 SDHP (95/65 barbell)
20 Burpee to 6" Target

5min Rest before next WOD
Metcon
Metcon (Time)
For Time:
20 K2E
40 Box Donkeys
40 Barbell Floor Wipers (R+L = 2) (65,45)
40 KB Goblet Chest Presses (35,26)
20 Burpees Over Bar
For Floor Wipers: must use a barbell WITH PLATES ADDED - no empty barbells

2018-05-02

CrossFit

CrossFit New Caney

05/02/18
Warm-up
4 Rounds:
10 Plate G2OH
10 Plate Thrusters
10 Plate OH Lunges
10 Plate V-ups
300m Run with Plate
Skill Work
GHD Work - 4x10
Metcon
Metcon (Time)
For Time: (20,16)
300m MB Run, then 1 Round of:
5 Pull-ups
10 Push-ups
15 Squats

200m MB Run, then 2 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

100m MB Run, then 3 Rounds:
5 Pull-ups
10 Push-ups
15 Squats

400m MB Run, then 25 MB Cleans
20min time cap.

2018-05-01

CrossFit

CrossFit New Caney

05/01/18
Warm-up
Stretch with PVC:
400m Run
20 Passthroughs
20 OHS
20 Good Mornings
20 Figure 8s
Group: "Smack" Your Partner Game
Weightlifting
Bench Press (5x5 at 60-70% bench press)
Warm-up reps do not count.
Metcon
Metcon (AMRAP - Rounds)
6 Rounds
30sec Battle rope
30sec Battle jump rope
30sec KB swing 62lb
30sec T-row (15# plate/45 plate) both w/men’s bar
10 sec Rest between

2018-04-30

CrossFit

CrossFit New Caney

04/30/18
Warm-up
6 to 1 Ladder
-PVC Thrusters
-PVC OHS
-Push ups
200m Row after each round
15min time cap
Weightlifting
Back Squat (7x5)
Metcon
Metcon (Time)
Partner Ladder - one works, one runs/rows; switch w/ partner after every 100m run/row

11 to 1 of:
Wall Balls (20/16)
KB Swings (53/35)
Toes 2 Bar
Burps
20min time cap

2018-04-28

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-04-27

CrossFit

CrossFit New Caney

04/27/18
Warm-up
3 Rounds:
200m Run
15 K2E
10 Push Ups
5 Squat Jumps
1min of one of the following:
-Bottom squat hold
-Handstand hold
-Bar hang
-Plank hold
Metcon
Metcon (3 Rounds for reps)
12min EMOM (rotate ea min)

Min - Strict Press (off rack)
Min - Double KB Deadlifts
Min - DB Bench Press (laying on floor)
Min - 10 Burpees (rest if time remains in minute)
Select medium weights - focus on form
Metcon
Metcon (Time)
3 Rounds:
100 Singles
10 KB Push Press (35,26)
10 KB Goblet Squats
10 KB Box Step Ups (20/16)

2018-04-26

CrossFit

CrossFit New Caney

04/26/18
Warm-up
3 Rounds:
20 Mountain Climbers
10 Burps

Then, 3 Rounds:
10 WBs
Duck Walk with MB (across gym)
10 MB Sit-ups
Metcon
Metcon (AMRAP - Reps)
10min AMRAP
1 person starts in the middle doing 10 burpees. Once they finish, they'll pick another person to do burpees and go back to their own station.

Those not doing burpees are doing the following:
10 Box Jumps (24/20)
10 Slam Balls
10 DB Rows (ea arm) to Push-up
All reps count, including burpees.
Metcon
Metcon (AMRAP - Reps)
10min AMRAP
1 person starts on rower doing 10 cals…

10 Box Donkeys
10 MB Cleans
10 DB Strict Press
All reps count, including calories.

2018-04-25

CrossFit

CrossFit New Caney

04/25/18
Warm-up
2 Rounds:
20 Double Unders or 45 Singles
20 Sit ups
20 Wide Grip Push Ups
20 Ring Rows
300m Run or Row
Core Work
2 Rounds:
30 Russian Twists (20,16)
15 Hanging [Straight] Leg Raises
30 In & Outs
30sec Hollow Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
4min AMRAP
Cash in: Run 200m (or Row 60sec) then
3 WBs (20/16)
3 Wall Walks
3 HSPUs
Rest 1min
Metcon (AMRAP - Rounds and Reps)
4min AMRAP (with plate 35,25)
Cash in: Run 200m (or Row 60sec) then
3 Trucker Squats
3 G2OH
3 OH Lunges
Rest 1min
Metcon (AMRAP - Rounds and Reps)
4min AMRAP (with KB 53,35)
Cash in: Run 200m (or Row 60sec) then
3 KB Swings
3 KB Deadlifts
3 KB Lateral Jumps

2018-04-24

CrossFit

CrossFit New Caney

4/24/2018
Warm-up
Banded Shoulder Stretch
Arm/Shoulder Stretch On Wall
400M Run
Sally
10 Push Ups
10 KBS
EMOM
Metcon (AMRAP - Rounds)
12 Min EMOM
3 Total Rounds
1 - 10 Deadlifts (135,95)
2 - 10 VUps
3 - 30 Second Plank
4 - 10 Hang Cleans (135,95)
Score = #Of Completed Rounds
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

2018-04-23

CrossFit

CrossFit New Caney

4/23/2017
Warm-up
500M Row
2 Rounds
10 Push Ups
10 Sit Ups
10 KBS
10 Goblet Squats
30 Sec Hang From Rig
EMOM
Metcon (No Measure)
12 Min EMOM
Odd: 30 Sec Wall Sit
Even: 30 Sec Front Plank
Metcon
Metcon (Time)
Ground To Overhead
8,000/6,000 Pounds
Choose your weight. ➗ Total pounds by your chosen weight and round up total number of reps. Ground to overhead is any lift you want.

2018-04-20

CrossFit

CrossFit New Caney

04/20/18
Warm-up
400M Run
2 Rounds
10 Goblet Squats
10 KB Snatch
10 KB SDHP
10 Push Ups
10 Sit Ups
Weightlifting
Push Jerk (12 Min to Find 1RM)
Metcon
Metcon (Time)
3 Rounds For Time
5 HSPUs
10 Front Rack Lunges (95,65)
16 Dumbell Snatches (45,25)

2018-04-19

CrossFit

CrossFit New Caney

04/19/2019
Warm-up
3 Rounds
10 Ring Rows
20 Double Unders (40 Singles)
10 KB Thrusters
20 Mountain Climbers
Weightlifting
Strict Press (10-5-5-5-1-1)
Strict shoulder to overhead
Metcon
Metcon (3 Rounds for reps)
3 Rounds
Station 1- Wall Balls (20,16)
Station 2- Calorie Row
Station 3- Single Jump Ropes
Station 4- Vups
1 Min Rest
1min at ea station - add all reps for total

2018-04-18

CrossFit

CrossFit New Caney

4/18/18
Warm-up
500M Row
5 Rounds
Wall Ball Ladder
Weightlifting
Bench Press (5x10)
Metcon
CrossFit Games Open 12.1 (AMRAP - Reps)
7-Minute AMRAP of:
Burpees to a 6" target
Jump High

Rest 3 Minutes Then:
Metcon
4 Min Max Effort Sit-Ups (AMRAP - Reps)
4 Minutes Of as many sit-ups as you can do.

2018-04-17

CrossFit

CrossFit New Caney

4/17/2018
Warm-up
2 Rounds
200M Run
PVC Trio
50 Singles
50 Jumping Jacks
20 Sit Ups
Weightlifting
Deadlift (10-5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
100M Farmers Carry (53x2,35x2)
10 KBS (53,35)
10 K2E
10 Trucker Squats (25,15)

2018-04-16

CrossFit

CrossFit New Caney

Funday Monday
Warm-up
Coach’s Choice
Metcon
Metcon (Time)
Half Murph
800M Run
10 Rounds
5 Pull UPS
10 Push Ups
15 Air Squats
800M Run

40 minute time limit

2018-04-14

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Warm-up
Metcon
Metcon (Time)
WOD

2018-04-13

CrossFit

CrossFit New Caney

Friday the 13th
Warm-up
13 Samson lunges
13 Frankensteins
13 Sit-ups
13 Vups
Skill Work
Muscle-ups
Scaling/progressions/practice
13min
Metcon
Metcon (AMRAP - Reps)
13min AMRAP
Max Rep Air Squats BUT
EMOM 13 Mountain Climbers
Only air squat reps count toward score (Count all Squats)

2018-04-12

CrossFit

CrossFit New Caney

4/12/2018
Warm-up
500M Row
2 Rounds
10 Push Ups
10 Sit Ups
10 Lunges
10 Leg Raises
30 Sec Hang from Rig
EMOM
Metcon (AMRAP - Rounds)
12 Min EMOM
30 Sec Wall Sit (45,25)
Metcon
Metcon (AMRAP - Rounds and Reps)
9 Min AMRAP
10 Dynamic Push Ups
10 SDHP (53,35)
10 Box Jump Overs (24,20)

Rest 3 Min Minutes
Metcon
Metcon (AMRAP - Reps)
Max Effort DUs / Singles
4 Minutes

2018-04-11

CrossFit

CrossFit New Caney

4/11/2017
Warm-up
400M Run
2 Rounds
Couch Stretch
Pigeon Stretch
50 Singles
50 Jumping Jacks
20 Wall Balls
Weightlifting
Bent Over Row (5 Sets of 10 Each Arm)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
90 Singles

2018-04-10

CrossFit

CrossFit New Caney

04/10/18
Warm-up
2 Rounds
400M Run
10 Sledge Hammer Tire Hits (both arms)
Lunge Walk Down
Crab Walk Back
Duck Walk Down
10 Burpees
Gymnastics
L-Sit (10 sets of 1 Max hold from bar)
Metcon
Metcon (AMRAP - Rounds)
20 Min EMOM
Odd: 10 V-Ups
Even: 10 Deadlift (135,95)

2018-04-09

CrossFit

CrossFit New Caney

4/9/2017
Warm-up
2 Rounds
200M Run
10 KBS
10 Goblet Squats
10 Supermans
10 Sit Ups
10 Push Ups
Weightlifting
Front Squat (10-5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
14 Min AMRAP
200M Run
8 Pull UPS
10 Clean And Jerks (115,75)
6 Burpees

2018-04-07

CrossFit

CrossFit New Caney

OPEN GYM

2018-04-06

CrossFit

CrossFit New Caney

04/06/18
Warm-up
3 Rounds
10 Trucker Squats
10 V-Ups
200m Run
Skill Work
GHD Situps (5x5)
Coach explanation and practice
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
10 OH Plate Lunges (45,25)
10 Russian Twists (25,15)
100m Farmer's Carry (53,35)

2018-04-05

CrossFit

CrossFit New Caney

4/5/2018
Warm-up
2 Rounds
250M Row
Inchworm Down
Broad Jump Back
Crabwalk Down
Spider-Man Back
PVC Trio
Weightlifting
Back Squat (10-5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
4 HSPUs
8 TTB
8 Pistols
20 DUs (60 Singles)

2018-04-04

CrossFit

CrossFit New Caney

4/4/2018
Warm-up
500M Row
2 Rounds
PVC Trio
50 Jumping Jacks
50 DUs or 100 Singles
Weightlifting
Thruster (1,1,1....)
15 Min to find 1RM
Metcon
Metcon (Time)
3 RFT
25 Wall Balls (20,16)
20 Burpees
15 SDHP (53,35)

2018-04-03

CrossFit

CrossFit New Caney

4/3/2018
Warm-up
2 Rounds
300M Row
10 KBS
10 Goblet Squats
10 Push Ups
10 Supermans
10 VUps
Weightlifting
Bench Press (10-5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
5 Box Jumps (20,24)
10 Hang Cleans (135,95)
4 Evil Wheels

2018-04-02

CrossFit

CrossFit New Caney

4/2/2018
Warm-up
2 Rounds
200M Run
10 Jumping Lunges
10 Air squats
10 Sit Ups
10 Push Ups
10 Good Mornings
Weightlifting
Snatch Pull (10 Sets of 3)
Increase weight every 2 sets
1,3,5,7,9
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Break up reps as needed: 10 sets of 10 or 20 sets of 5.
25 Min Time Cap

2018-03-30

CrossFit

CrossFit New Caney

3/30/2018 Good Friday WOD
Warm-up
Coach’s Choice
Stretch and Increase HR
Metcon
Metcon (Time)
Passion WOD

100 DUs (300 Singles)
800M Walking w/Barbell (95,65)
100 Burpees
Walk to the 400M twice when carrying barbell

2018-03-29

CrossFit

CrossFit New Caney

3/29/2018
Warm-up
500M Row
2 Rounds
10 Jumping Lunges
10 Push Ips
10 VUps
10 Dumbbell Good Mornings
10 Dumbbell Snatches
Weightlifting
Back Rack Lunge (5x10)
5 each leg. Build up weight
Metcon
Metcon (Time)
5 Rounds For Time
25 DUs (75 singles)
15 Air Squats
15 VUps
15 DeadLifts (135,95)

2018-03-28

CrossFit

CrossFit New Caney

3/28/2017
Warm-up
Coach’s Choice
Increase HR and Stretch
Weightlifting
Snatch Work (20 Min to work on form and weight)
A) DB Snatch Ladder (2 min)
B) 15 min to work on Squat Snatch
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

2018-03-27

CrossFit

CrossFit New Caney

03/27/18
Warm-up
KB Warm-up - 3 Rounds:
5 1-Armed Swings (ea arm)
5 SDHP High Pulls
5 OHSs (ea)
5 Snatches (ea)
Moderate to low weight - focus on form
Skill Work
Turkish get-ups - demo and practice with [slowly] increasing weight 7x1
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
- 3 Turkish get-ups (35,20)
- 6 HSPUs
- 9 Jumping lunges

2018-03-26

CrossFit

CrossFit New Caney

03/26/18
Warm-up
1000M Row
Good Mornings
Pigeon Stretch
Spiderman Down
Inch Worm Back
Weightlifting
Deficit Deadlifts (7x5)
Elevated by 2" plates, use moderate weight that allows focus on form - complete 5 reps EMOM for 7min
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 Box Jumps (24,20)
10 Wall Balls (20,16)
10 Push-ups
100m Sprint

2018-03-24

CrossFit

CrossFit New Caney

CrossFit Open Workout 18.5
Warm-up
Coach's choice
Metcon
Metcon (AMRAP - Reps)
For 18.5 - 7min AMRAP of:
RX
3 thrusters (100,65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups, etc

SCALED
3 thrusters (65,45)
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups, etc.

2018-03-23

CrossFit

CrossFit New Caney

Benchmark WOD #3 and #4
Warm-up
400M Run
12 KB Swings
12 Goblet Squats
12 KB Thrusters
12 Push Ups
12 V-Ups
12 PVC Pass Throughs
12 Good Mornings with Dumbbell (Hold each for 3 seconds)
Metcon
Paleo Challenge Benchmark WOD #3
Power Clean (15-20 min to find 1RM)
Not Squat Clean
Metcon
Benchmark WOD #4
2k Row (Time)
Max Effort 2k Row

2018-03-22

CrossFit

CrossFit New Caney

03/22/18
Warm-up
2 Rounds
200M Run
10 Push Ups
10 Lunges
10 Squats
PVC Trio
EMOM
Metcon (AMRAP - Rounds)
10 Min EMOM
Odd: 15 Goblet Squats
Even: 15 KB Swings

53,35

Score is total number of rounds completed.
Accessory Work
3x10 Ring Rows
Metcon
Metcon (Time)
For Time
21 Chest to Bar Pull Ups
9 Dynamic Push ups
15 Chest to Bar Pull Ups
15 Dynamic Push Ups
9 Chest to Bar Pull Ups
21 Dynamic Push ups

2018-03-21

CrossFit

CrossFit New Caney

Benchmark WOD #2
Warm-up
Stretches: Samson, Frankenstein, Toes touch to squat, Child's Pose

2Rounds
10 Hollow Rocks
250m Row
10 V-ups
30sec Squat Hold
25 Single Jump Ropes
Skill Work
Power Clean (Coach demo and athlete practice - 15min)
Metcon
Paleo Challenge Benchmark WOD #2
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2018-03-20

CrossFit

CrossFit New Caney

03/20/18
Warm-up
Coach Led Stretching
1min Pigeon (each leg)
1min Fragon (each leg)
5min
Warm-up
2 Rounds:
12/9 Cal Row (12 men, 9 women)
5 Push ups
1min Plank Hold
10 Toe Touches
10 Samson Walking Lunges
High Knees down
Butt Kicks back
10min
Gymnastics
Pull-ups (Find unbroken MR - Rest 1min between each attempt)
15min - demo and scaling options, then use remainder of time to find unbroken max reps (scaled,strict, or kipping)
Metcon
WOD Option 1
Metcon (Time)
5 Rounds:
20/15 Cal Row
40 DUs (80 singles)
Rest 1min
Working on aerobic capacity
Metcon
WOD Option 2
Metcon (Time)
5 Rounds:
15 Box Jumps (24,20)
1min Wall Sit
Rest 1min
Squat focus

2018-03-19

CrossFit

CrossFit New Caney

Benchmark WOD #1
Warm-up
2 Rounds
250M Row
50 singles
10 Push Ups
10 Sit Ups
10 Squats
Pigeon Stretch each leg 30 sec
Weightlifting
Bench Press (5 - 4 - 3 - 2 - 1)
Metcon
Paleo Challenge Benchmark WOD #1
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Ladies will use 16#

2018-03-17

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-03-16

CrossFit

CrossFit New Caney

CrossFit Open Workout 18.4
Warm-up
Coach's choice
Weightlifting
Weighted Box Squat (1min of reps x3 - rest between sets)
With KB attached to belt, squat a top two boxes.
Metcon
Metcon (Time)
Workout 18.4
For time (Rx):
21 Deadlifts (225,155)
21 Handstand push-ups
15 Deadlifts (225,155)
15 Handstand push-ups
9 Deadlifts (225,155)
9 Handstand push-ups
21 Deadlifts (315,205)
50-ft. Handstand walk
15 Deadlifts (315,205)
50-ft. Handstand walk
9 Deadlifts (315,205)
50-ft. Handstand walk

For time (Scaled):
21 Deadlifts (135,95)
21 Hand-release push-ups
15 Deadlifts (135,95)
15 hand-release push-ups
9 Deadlifts (135,95)
9 Hand-release push-ups
21 Deadlifts (185,135)
50-ft. Bear crawl
15 Deadlifts (185,135)
50-ft. Bear crawl
9 Deadlifts (185,135)
50-ft. Bear crawl
9min time cap.

2018-03-15

CrossFit

CrossFit New Caney

3/15/18
Warm-up
2 Rounds
400M Run
PVC Trio
10 Sit Ups
10 Push Ups
40 Jumping Jacks
EMOM
Metcon (No Measure)
8 Min EMOM
2 Rounds. 40 Sec Work 20 Sec Rest
1- Front Plank
2- Russian Twist (20,16)
3- 6” Leg Raises
4- Supermans
Metcon
Metcon (AMRAP - Rounds and Reps)
6 Min AMRAP
10 Wall Balls
6 Box Jumps (30,24)

Rest 2 Minutes Then:
Metcon
Metcon (AMRAP - Rounds and Reps)
6 Min AMRAP
10 Dumbell Thrusters (35,25)
8 Dynamic Push Ups (45,25)

2018-03-14

CrossFit

CrossFit New Caney

03/14/18
Warm-up
2 Rounds
250M Row
10 PVC OHS
10 PVC Pass Throughs
10 KB Lunges
10 KB Thrusters
10 Air Squats
Weightlifting
Clean and Jerk (10 Min to find 1 RM C&J)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
8 Pistols
3 Evil Wheels
3 Clean & Jerks (155,105)

2018-03-13

CrossFit

CrossFit New Caney

National Good Samaritan Day!
Warm-up
Foam Roll Legs and Back
1000M Row
5x5 Ring Rows
Weightlifting
Bench Press (10-8-6-4-2-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
40 DUs (120 Singles)
10 Wall Balls (20,16)
8 Burpees
6 Goblet Squats (53,35)

2018-03-12

CrossFit

CrossFit New Caney

3/12/18
Warm-up
Coach’s Choice
Stretch & Increase HR
Weightlifting
Thruster (1-1-1-1.......)
15 Min To Find 1 RM
Metcon
Metcon (AMRAP - Rounds)
20 Min EMOM
Even: 12 VUps
Odd: 10 Deadlifts (135,95)
Score is total number of completed rounds

2018-03-10

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-03-09

CrossFit

CrossFit New Caney

CrossFit Open Workout 18.3
Warm-up
Coach's choice of stretches then
4 Frames of Rowling (200m ea/burpee penalty)
Weightlifting
Overhead Squat (Demo and practice)
Metcon
Metcon (Time)
Workout 18.3
2RFT:
100 Double Unders (100singles)
20 OHS @ 115,80 (45,35)
100 Double Unders
12 Ring Muscle-Ups (pull-ups)
100 Double Unders
20 DB Snatches @ 50,35 (35,20)
100 Double Unders
12 Bar Muscle-Ups (pull-ups)
14min Time Cap

2018-03-08

CrossFit

CrossFit New Caney

03/08/18
Warm-up
Pigeon and Couch stretches
3Rs
30sec Rig hang
12 Vups
3 Trunk circles (ea direction)
12 Squats
30sec Wall sit
EMOM
Metcon (No Measure)
8min EMOM
5 Box jumps (24,20) AND
5 Deadlifts (135,95)
Metcon
Metcon (Time)
5RFT
10TTB
15Hollow rocks
20 Russian twists (20,16)
25 Supermans

2018-03-07

CrossFit

CrossFit New Caney

3/7/2018
Warm-up
400M Run
Roxanne
Weightlifting
Front Squat (5x10)
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner WOD
1 Works 1 Rests Both Run
20 Min AMRAP
50 Wall Balls (20,16)
50 KBS (53,35)
50 Goblet Squats (53,35)
200M Run on Minute 4, 8, 12, 16

2018-03-06

CrossFit

CrossFit New Caney

3/6/2018
Warm-up
2 Rounds
Couch Stretch (both legs)
Pigeon Stretch (both legs)
10 KBS
10 Goblet Squats
10 Lunges
10 PVC OHS
40 DUs 120 Singles
Weightlifting
Strict Press (10-5-5-3-3-1-1-1)
Strict shoulder to overhead
Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
30 DUs (90 Singles)
10 Dynamic Push Ups (45,25)
10 Plated OHS (45,25)

Rest 2 Minutes
Metcon
Metcon (AMRAP - Reps)
4 Minutes Max Effort Sit Ups

2018-03-05

CrossFit

CrossFit New Caney

3/5/2018
Warm-up
Banded Arm Stretch (Both arms)
2 Rounds
200M Run
10 Push Ups
10 Sit Ups
10 Supermans
10 Ring Rows
10 Trucker Squats
Weightlifting
Back Squat (10-8-6-4-2-1-1)
On Reps 4-2-1-1 Hold you squat at the bottom for 3 Seconds
Metcon
Metcon (AMRAP - Rounds)
Death By Pull Ups
EMOM You Add 1Pull Up. Start With 1. Max 20 Minutes
When you cant go any further you perform sit ups until the last person has finished.

2018-03-04

CrossFit

CrossFit New Caney

3/5/2018

2018-03-02

CrossFit

CrossFit New Caney

CrossFit Open Workout 18.2
Warm-up
2 Rounds
200M Run
10 Med Ball Cleans
10 Wall Balls
10 Med Ball OHS
10 Med Ball Sit Ups
10 Push Ups On Med Ball
Skill Work
10-15 Minutes Of Practicing Clean For Metcon
Metcon (Time)
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (45,25)
Bar-facing burpees
Time cap: 12min to complete 18.2 AND 18.2a
(Open weights 50,35)
Metcon (Weight)
Workout 18.2a
1RM Clean
https://youtu.be/EKRiW9Yt3Ps
Time cap: 12min to complete 18.2 AND 18.2a

2018-03-01

CrossFit

CrossFit New Caney

03/01/18
Warm-up
2 Rounds:
15/12 Cal Row or Bike (15 men, 12 women)
10 DB Thrusters (45,35)
8 Ring Rows
30 DUs
10 Tuck Jumps
10 Samson Walking Lunges
10 Toe Touches
Gymnastics
Handstand Push-ups (Find unbroken MR - Rest 1min between each attempt)
15min - demo and scaling options, then use remainder of time to find unbroken max reps (scaled,strict, or kipping)
Metcon
Metcon (AMRAP - Rounds)
15min AMRAP
12 KB Snatches (35,26)
30 DUs (60 singles)
6 Pull Ups

2018-02-28

CrossFit

CrossFit New Caney

02/28/18
Warm-up
400M Run
PVC Trio
10 Supermans
10 Hollow Rocks
30 Sec Couch Stretch
Weightlifting
Metcon (AMRAP - Rounds)
12 Min EMOM
30 Second Weighted Plate Wall Sit (45,25)
30'Sec Rest
Score is number of completed rounds
Metcon
Metcon (AMRAP - Reps)
5 Rounds For Time
1 Minute of SDHP (75,55) for reps
1 Minute of Push Press (75,55) for reps
1 Minute of Rowing for Calories
Rest One Minute between

2018-02-27

CrossFit

CrossFit New Caney

02/27/18
Warm-up
3 Rounds:
100m Sprint
10 Push Ups
5 Ring Rows
10 Single DB OH Squats
2x 1min Sumo Squat Hold
Skill Work
Farmer's Hold (4x1min)
4 Rounds
1min Farmers Hold (53/35)
Rest 1min
Stationary hold with a KB in each hand, not a carry - 10min
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
200m Run
10 T2B
8 Back Squats (95/65)
6 Box Jumps (24/20)

2018-02-26

CrossFit

CrossFit New Caney

2/26/2017
Warm-up
2 Rounds
250M Row
10 Push Ups
10 Sit Ups
10 Jumping Squats
10 Lunges

Couch Stretch
Pigeon Stretch
Weightlifting
Front Squat (10-5-5-3-3-1-1-1)
Metcon
Metcon (Time)
21-18-15-12-9-6-3
KBS (53,35)
Burpees

2018-02-24

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-02-23

CrossFit

CrossFit New Caney

18.1 Come Prepared - Short Day
Warm-up
Coach’s Choice
15 Minutes
Metcon
RX: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
We dont have 50LB Dumbbells. Men use 45LB
OR
Metcon
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

2018-02-22

CrossFit

CrossFit New Caney

2/22/2018
Warm-up
2 Rounds
250M Row
3 Wallball Ladders
EMOM
Metcon (No Measure)
40 Sec Work 20 Sec Rest
2 Rounds
1- Russian Twists (20,16)
2- 6 Inch Leg Raises
3- Front Plank (Forearms)
4- Flutter Kicks
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
Start With 2 Reps and Add 2 Reps After Each Set
2 Bar Over Burpees
2 Snatches (95,65)
4 Bar Over Burpees
4 Snatches
Etc

2018-02-21

CrossFit

CrossFit New Caney

2/21/2018
Warm-up
500M Row
75 DUs (150 singles)
Sally
Weightlifting
Bent Over Row (5x10)
5 Sets Of 10 each arm. Same weight
Metcon
Metcon (Time)
5 Rounds For Time
10 Push Press (95,65)
15 Deadlifts
20 DUs (60 Singles)

2018-02-20

CrossFit

CrossFit New Caney

2/20/2018
Warm-up
2 Rounds
250 M Row
10 Burpees
10 PVC OHS
10 VUps
10 Push Ups
2 Wall Walks
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
15-20 Minutes
Metcon
Metcon (AMRAP - Rounds and Reps)
14 Min AMRAp
20 Alternating KBS(10 each arm)
20 Sit Ups
20 Wall Balls (20,16)
20 DUs (60 Singles)

2018-02-19

CrossFit

CrossFit New Caney

2/19/18
Warm-up
2 Rounds
200M Run
10 Push Ups
10 KBS
10 Goblet Squats
10 Dumbell Good Mornings
10 Frankenstein’s
Weightlifting
Back Squat (10-5-5-3-3-1-1-1)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2018-02-17

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-02-16

CrossFit

CrossFit New Caney

02/16/18
Warm-up
Coach's choice
15min
Skill Work
Rope Climb (Coach demo & practice)
15-20min
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 KB Swings (53,35)
10 Dips
25 Double Unders
1 Rope Climb

2018-02-15

CrossFit

CrossFit New Caney

2/15/2018
Warm-up
800M Run
Then:
5 Rounds Of
Wall Ball Ladder
Stretch for 3 Minutes
Skill Work
15 Minutes Of Handstand Work
Wall Climbs
Handstand Holds
Handstand Push Ups
Handstand Walks
Metcon
Metcon (AMRAP - Rounds and Reps)
14 Min AMRAP
10 Dynamic Push Ups (45,25)
10 Med Ball Slams (20,16)
10 Push Press (95,65)
30 DUs (90 Singles)

2018-02-14

CrossFit

CrossFit New Caney

I ❤️ Burpees
Warm-up
2 Rounds
10 Burpees
10 Push Ups
10 Supermans
10 Hollow Rocks
10 Good Mornings w/dumbbell
50 DUs 100 Singles
Core Work
Metcon (No Measure)
10 Min Tabata
1- Russian Twists
2- 6 Inch Leg Raises
3- Sit Ups
4- Supermans
5- Flutter Kicks
Metcon
Metcon (Time)
14 Toes To Bar
14 Power Cleans (115,85)
14 Push Ups
14 V Ups
14 Deadlifts
14 Lunges
28 Burpees
14 Lunges
14 Deadlifts
14 V Ups
14 Push Ups
14 Power Cleans
14 Toes To Bar

2018-02-13

CrossFit

CrossFit New Caney

12/13/2018
Warm-up
2 Rounds
200M Run
PVC Trio
10 Air Squats
10 Jumping Lunges
10 V Ups
10 Push Ups

Then:
Spiderman Down
Inchworm Back
EMOM
Metcon (No Measure)
12 Min EMOM
Odd: 40 Sec Wall Sit (45,25)
Even: 40Sec Push Up Plank
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

2018-02-12

CrossFit

CrossFit New Caney

2/12/2018
Warm-up
2 Rounds
250M Row
10 Push Ups
10 Sit Ups
10 Supermans
10 Hollow Rocks
Then:
Couch Stretch
Pigeon Stretch
Weightlifting
Deadlift (10-5-5-3-3-1-1-1)
Metcon
Metcon (Time)
For Time
Cash In: 50 DUs (150 singles)
3 Rounds For Time
15 Box Jumps (24,20)
10 Hang Cleans (135,95)
5 Evil Wheels
Cash Out: 25 Wall Balls (20,16)

2018-02-10

CrossFit

CrossFit New Caney

02/10/18
Warm-up
Community WOD
Coach's choice
Metcon
Community WOD
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP - 25min
200m MB Run* (20,16)
6 HSPUs
50 MB Cleans
6 HSPUs
50 MB OH Lunges
6 HSPUs
50 MB Sit-ups
2 Rope Climbs
Split reps as needed
*Both run, one runs 100m then switch carrier on return

2018-02-09

CrossFit

CrossFit New Caney

02/09/2018
Warm-up
2 Rounds
200M Run
10 Push Ups
10 V Ups
10 Air Squats
10 Lunges
50 Flutter Kicks

Then:
Stretch Calves On Pole (30 Sec Each)
Couch Stretch (30 Sec Each)
Pigeon Stretch (30 Sec Each)
Metcon
Metcon (Time)
For Time

200M Run
50 Back Squats (75,45 All Reps) (RX+ 95,65 For All Reps)
300M Run
40 Back Squats
400M Run
30 Back Squats
500M Run
20 Back Squats
600M Run
10 Back Squats

30 Min Time Cap

Rest 5 Minutes
Metcon
Metcon (AMRAP - Reps)
MAX EFFORT: Complete as many as possible in 4 minutes:

Pull Ups (Set this up pre WOD)

2018-02-08

CrossFit

CrossFit New Caney

02/08/18
Warm-up
10 PVC pass thrus
20 Banded good mornings
30 Jumping Lunges
400 m Row or Bike or Run
Skill Work
OHS (5x5)
Focus on shoulder stability/position and bar path during squat
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
- 8 Plate OH (45,25) box step-ups (24,20)
- 6 HS push-ups

2018-02-07

CrossFit

CrossFit New Caney

02/07/18
Warm-up
2 Rounds
10 MB Cleans
10 Wall Balls
10 Hanging MB Knee Raises
Weightlifting
Front Squat (10-8-6-4-2-1-1-1)
Metcon
Metcon (Time)
Cash In:
50 DU or 150 Singles
3 Rounds
15 Goblet Squats (53,35)
15 Hand Release Push Ups
15 Wall Balls (20,16)
Cash Out
200m Run

2018-02-06

CrossFit

CrossFit New Caney

02/06/18
Warm-up
2 Rounds
200M Run
10 Sit Ups
10 Supermans
10 Jumping Squats
Weightlifting
Back Rack Lunge (6x2)
(95,65)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest 3 Minutes Then:
Metcon
Metcon (AMRAP - Reps)
4 Min MAX Effort Sit Ups
As many as you can in 4 Minutes.

2018-02-05

CrossFit

CrossFit New Caney

2/5/2015
Warm-up
400M Run
2 Rounds
10 PVC Pass Throughs
10 Good Mornings
30 Sec Calf Stretch on pole each leg
10 Push Ups
10 Sit Ups
10 Squats
Weightlifting
Bench Press (10-5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
200M Run
8 Burpees
8 Thrusters (95,65)
8 Pull Ups

2018-02-03

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-02-02

CrossFit

CrossFit New Caney

National Wear Red Day (www.goredforwomen.org)
Warm-up
3 Rounds
10 Trucker Squats
10 V-Ups
200m Run
Skill Work
GHD Situps (5x5)
Coach explanation and practice
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
10 OH Plate Lunges (45,25)
8 Box Jumps (24,20)
100m Farmer's Carry (53,35)

2018-02-01

CrossFit

CrossFit New Caney

2/1/2018
Warm-up
10 Min of foam rolling
400M Run
100 Singles
EMOM
Metcon (No Measure)
8 Min EMOM
35 sec of work 25 sec of rest
2 Total Rounds When Complete
1- Push Up Position Plank
2- Russian Twists (20,16)
3- Flutter Kicks
4- Sit Ups
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
10 Dumbbell Snatches (40,25)
10 Trucker Squats (25,15)
2 Wall Walks

2018-01-31

CrossFit

CrossFit New Caney

01/31/18
Warm-up
500M Row
5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Weightlifting
Back Squat (10-5-5-3-3-1-1-1)
Metcon
Metcon (Time)
10-1
Manmakers (25,15)
Pull Ups

2018-01-30

CrossFit

CrossFit New Caney

01/30/18
Warm-up
Foam Roll Legs/Back
Stretches: Couch, Pigeon, Samson, Fragon

Then 1000m Row
Weightlifting
Snatch (8x2)
Focus more on form than weight.
Metcon
Metcon (Time)
4 RFT
15 Box Jumps (24,20)
10 Sit Ups
10 Snatch (115,75)
100m Sprint or 150m Row

2018-01-29

CrossFit

CrossFit New Caney

1/29/2018
Warm-up
2 Rounds
250M Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 Push Ups
10 VUps
10 Jumping Lunges
Weightlifting
Sumo Deadlift High Pull (10-5-5-3-3-2-1)
Accessory Work
Metcon (No Measure)
3 Set of 40 Flutter Kicks
Metcon
Metcon (Time)
21-15-9
Burpees over bar
Squat Cleans (95,65)

2018-01-27

CrossFit

CrossFit New Caney

Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
WOD

2018-01-26

CrossFit

CrossFit New Caney

Benchmark WOD #3 and #4
Warm-up
S
Metcon
Paleo Challenge Benchmark WOD #3
Power Clean (20min to find 1RM)
Not Squat Clean
2k Row (Time)
Max Effort 2k Row

2018-01-25

CrossFit

CrossFit New Caney

1/25/2018
Warm-up
2 Rounds
200M Run
10 Push Ups
10 Lunges
10 Squats
PVC Trio
EMOM
Metcon (AMRAP - Rounds)
10 Min EMOM
Odd: 15 Goblet Squats
Even: 15 KB Swings

53,35

Score is total number of rounds completed.
Accessory Work
3x10 Ring Rows
Metcon
Metcon (Time)
For Time
21 Chest to Bar Pull Ups
9 Dynamic Push ups
15 Chest to Bar Pull Ups
15 Dynamic Push Ups
9 Chest to Bar Pull Ups
21 Dynamic Push ups

2018-01-24

CrossFit

CrossFit New Caney

Benchmark WOD #2
Warm-up
Stretches: Samson, Frankenstein, Toes touch to squat, Child's Pose

2Rounds
10 Hollow Rocks
250m Row
10 V-ups
30sec Squat Hold
25 Single Jump Ropes
Skill Work
Power Clean (Coach demo and athlete practice - 15min)
Metcon
Paleo Challenge Benchmark WOD #2
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

2018-01-23

CrossFit

CrossFit New Caney

01/23/18
Warm-up
Coach Led Stretching
1min Pigeon (each leg)
1min Fragon (each leg)
5min
Warm-up
2 Rounds:
12/9 Cal Row (12 men, 9 women)
5 Push ups
1min Plank Hold
10 Toe Touches
10 Samson Walking Lunges
High Knees down
Butt Kicks back
10min
Gymnastics
Pull-ups (Find unbroken MR - Rest 1min between each attempt)
15min - demo and scaling options, then use remainder of time to find unbroken max reps (scaled,strict, or kipping)
Metcon
WOD Option 1
Metcon (Time)
5 Rounds:
20/15 Cal Row
40 DUs (80 singles)
Rest 1min
Working on aerobic capacity
Metcon
WOD Option 2
Metcon (Time)
5 Rounds:
15 Box Jumps (24,20)
1min Wall Sit
Rest 1min
Squat focus

2018-01-22

CrossFit

CrossFit New Caney

Benchmark WOD #1
Warm-up
2 Rounds
250M Row
50 singles
10 Push Ups
10 Sit Ups
10 Squats
Pigeon Stretch each leg 30 sec
Weightlifting
Bench Press (5 - 4 - 3 - 2 - 1)
Metcon
Paleo Challenge Benchmark WOD #1
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Ladies will use 16#

2018-01-20

CrossFit

CrossFit New Caney

01/20/18
Warm-up
30 sec fragon each leg
10 leg swings all 4 directions
30 sec oly wall squat
5 laps around the box
15 back squat bar only
Metcon
Metcon (Time)
*50 sit ups*
3RDS
15 back squat @ 50%
15 burpees
15 push ups
15 high knees
15 v ups
15 mountain climbers
15 lunges
60 second plank
*50 sit ups*

2018-01-19

CrossFit

CrossFit New Caney

01/19/18
Warm-up
5 Sets of Rowling w/ Burpee penalty
2 Rounds
Spiderman Down
Inch Worm Back
Duck Walk Down
Bear Crawl Back
Weightlifting
Deadlift (10-5-5-3-3-1-1)
Start at 50% and work up to 90% 1 RM
Accessory Work
3x10 Bench or Box Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
21 KB (53,35)
14 SDHP (53,35)
7 HSPU

2018-01-18

CrossFit

CrossFit New Caney

01/18/18
Warm-up
Stretches:
Banded shoulder
Samson
PVC Passthroughs

1000m Row
20 Wall Balls
20 Push Ups
10 Lunges
30sec Rig Hang x3
Weightlifting
Hang Power Clean (5x1)
12 Minutes to Find 1 RM
https://youtu.be/_iUFG1-H7d0
Metcon
Metcon (Time)
3 RFT:
10 TTB (scale: Ring Rows)
20 DB Snatches (45,25)
10 Hang Power Cleans (135,95)
20 MB Cleans (20,16)

2018-01-17

CrossFit

CrossFit New Caney

CLOSED TODAY - Home WOD
Metcon
Metcon (Time)
10 Rounds for time:
10 Push-ups
10 Sit-ups
10 Squats

2018-01-16

CrossFit

CrossFit New Caney

CLOSED TODAY - Home WOD
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 of:
Burpees
V-Ups

2018-01-15

CrossFit

CrossFit New Caney

MLK Day
Warm-up
Stretches:
Inchworm
Toe touches to squat
Spiderman
Wringing out the towel
Child's pose
Superman
Then 1 Round:
750m Row
5x5 Pull-ups
50 Single jump ropes
Metcon
Metcon (Time)
- 29 Push Press (95,65) — 1929 MLK Jr was born
- 63 Wall Balls (20,16) — 1963 “I have a dream” speech was delivered
- 64 Box Jumps (24,20) — 1964 Nobel Peace Price was won and Civil Rights Act was passed
- 65 DUs — 1965 Voting Rights Act was passed
- 68 Sit-Ups — 1968 Assassinated

2018-01-13

CrossFit

CrossFit New Caney

OPEN GYM 9:30-11am
Come work on a skill or WOD of your choice!

2018-01-12

CrossFit

CrossFit New Caney

01/12/18
Warm-up
Banded arm stretch
Pigeon stretch
Hollow rock hold (15sec)
Couch stretch
PVC OHS hold (15sec)
Knee raises with MB (on rig)
600m Row
Spend 15min warming up.
EMOM
Metcon (No Measure)
10 EMOM
Odd: 40sec Plank hold
Even: 15 Russian Twists (20,16)
Metcon
Metcon (Time)
Cash in: 30 Hollow rocks
60 Double unders (180 singles)
50 Sit-ups
40 KB swings (53,35)
30 Double unders (90 singles)
20 Sit-ups
10 KB swings
Cash out: 30 Hollow rocks
Cool Down
Repeat warm-up stretches.

2018-01-11

CrossFit

CrossFit New Caney

1/11/18
Warm-up
2 Rounds
Broad Jump Down
Inch Worm Back
10 Jumping Squats
10 Push Ups
10 Air Squats
10 V Ups
Weightlifting
Paused Front Squat (1-1-1-1-1-1-1-1)
Complete a single front squat. Rest 3 seconds at the bottom of the squat before standing. Increase weight each rep.
Metcon
'Easy' Mary (AMRAP - Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

2018-01-10

CrossFit

CrossFit New Caney

01/10/18
Warm-up
2 Rounds
10 PVC Pass Throughs
10 PVC Good Mornings
10 Leg Swings
10 Ring Rows
10 Air Squats
Weightlifting
Bench Press (7-5-5-3-2-1)
Slowly build to a heavy weight.
Weightlifting
Metcon (No Measure)
Hang Clean Warm-Ups (10 Min max)
Demo and practice with medium weight.
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
8 Box Jumps
8 MB Slams (20,16)
8 Hang Cleans (135,95)

2018-01-09

CrossFit

CrossFit New Caney

1/9/2018
Warm-up
2 Rounds
200M Run
10 Push Ups
10 Sit Ups
10 Jumping Lunges
Bear Crawl Down
Broad Jump Back
Metcon
Metcon (AMRAP - Rounds)
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
4 Rowers. Start with 4 people on the rowers and the remainder do Cindy. Rest 5 minutes and switch.
Your score is the number of rounds completed. RX= NOT STOPPING DURING THE ROW
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
If you cannot do pull-ups without a band, do ring rows.
Sign up by Jan 20th!

2018-01-08

CrossFit

CrossFit New Caney

Paleo info/kickoff meeting is TONIGHT at 6:30pm! Anyone (member or non-member) interested in learning more about the challenge can attend!
01/08/18
Warm-up
Samson stretch
PVC Passthroughs
PVC OHS

2 Rounds
15 Burpees
15 Kettlebell Swings
15sec Handstand Hold
Weightlifting
Metcon (No Measure)
Lift warm-up structure (ea lift) - %s do not have to be exact.
45% x 5
55% x 3
65% x 1
85% x 1
Demo, practice, warm-up for CF Total.
Metcon
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
This benchmark workout is meant to be a test of strength. Stop adding weight if your technique becomes unsafe.

Newer athletes, treat today as practice and get comfortable with lifting.
Scaled reps:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Cool Down
Metcon (No Measure)
5min of Rowing/Biking

2018-01-06

CrossFit

CrossFit New Caney

Paleo info/kickoff meeting Mon, Jan 8th at 6:30pm! Anyone (member or non-member) interested in learning more about the challenge can attend!
Community WOD
Warm-up
Coach's choice
Metcon
Metcon (Time)
Partner WOD

2018-01-05

CrossFit

CrossFit New Caney

Paleo info/kickoff meeting Mon, Jan 8th at 6:30pm! Anyone (member or non-member) interested in learning more about the challenge can attend!
01/05/18
Warm-up
Foam Roll Legs and Back
4 Wall Sits (30sec ea)
4 Rig Hangs (30sec ea)
Group warm-up: Musical Med Balls
Weightlifting
Bent over rows
Using KB, 3 sets of 10ea arm
Metcon
Metcon (AMRAP - Rounds and Reps)
6min
5 Dynamic Push Ups (45,25)
5 Trucker Squats (45,25)

Rest 3 Min
Metcon
Metcon (AMRAP - Rounds and Reps)
6min
5 Heavy KB Swings (70,53)
5 Box Jumps (30,24)
Sign up by Jan 20th!

2018-01-04

CrossFit

CrossFit New Caney

Paleo info/kickoff meeting Mon, Jan 8th at 6:30pm! Anyone (member or non-member) interested in learning more about the challenge can attend!
01/04/18
Warm-up
Group stretching:
Banded (ea) arm stretch
Shoulder (ea) stretch on wall
Wall Angel
Warm-up
3 Rounds
100m Sprint (150m Row)
5 Push-ups
5 Pull-ups
5 Air Squats
Rest 1min
Skill Work
Metcon (No Measure)
Squat Clean and Push Jerk
Review, demo, practice - use this time to assess what should be used for the WOD.
Metcon
Metcon (AMRAP - Reps)
Complete (135,115): 12min of work
1 minute of Squat Cleans
1 minute of Push Jerks
2 minutes of Squat Cleans
2 minutes of Push Jerks
3 minutes of Squat Cleans
3 minutes of Push Jerks
Select weight based on the most difficult movement - you should be able to complete 10 unbroken reps of both movements in the warm-up.
Suggested scaled weights: (115, 75), (55,35)
Sign up for the Paleo Challenge by Jan 20th!

2018-01-03

CrossFit

CrossFit New Caney

Paleo info/kickoff meeting Mon, Jan 8th at 6:30pm! Anyone (member or non-member) interested in learning more about the challenge can attend!
01/03/18
Warm-up
Group stretching:
PVC Passthroughs (slow)
Pigeon stretch
Cossack stretch (coach demo)
Warm-up
3Rounds
25 Jumping Jacks
15 Hollow Rocks
5 Pull-ups
Weightlifting
Metcon (No Measure)
8min EMOM
6 Push Press at 65% of 1RM
Metcon
Metcon (AMRAP - Reps)
12min EMOM:
1st min KB Snatches
2nd min Sit-ups
3rd min Lunges
Repeat (4Rs total)
Sign up for the Paleo Challenge by Jan 20th!

2018-01-02

CrossFit

CrossFit New Caney

1st WOD of 2018!
Warm-up
Pre-class stretching:
Samson stretch
PVC OHS
Back extensions on GHD
Arrive 5-10min prior to class start to complete at your own pace.
Warm-up
2018m Row
1min Air Squat Hold x 3
Gymnastics
Double Unders
Mini-clinic
Review, demo, tips/tricks - 15min max
Metcon
Metcon (Time)
For Time:
20 Bar Facing Burpees
18 Back Squats (95/65)
20 Bar Facing Burpees
18 Thrusters (95/65)
20 Bar Facing Burpees
18 Front Squats (95/65)

2017-12-30

CrossFit

CrossFit New Caney

12/30/17
Warm-up
Coach's choice
Metcon
Metcon (Time)
Going Out with a Bang!

2017-12-29

CrossFit

CrossFit New Caney

12/29/17
Warm-up
2 Rounds
10 Frankensteins
5 6sec Superman Holds
10 Push Ups
5 KB Thrusters
Then 750 Row
Row only once
Skill Work
Pull-ups (5x6)
Work on kipping, strict, and progressions
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
8 Manmakers (35,20)
8 Burpees w/plate
100m Sprint

2017-12-28

CrossFit

CrossFit New Caney

12/28/17
Warm-up
400m Run
PVC Trio
10 Supermans
10 Hollow Rocks
Couch Stretch
Weightlifting
Metcon (AMRAP - Rounds)
10min EMOM
30sec Weighted Plate Wall Sit (45,25)
30sec rest
Score is number of completed rounds
Metcon
Metcon (AMRAP - Reps)
5RFT
1min SDHP (75,55) for reps
1min of Push Press (75,55) for reps
1min of Rowing for calories
Rest 1min

2017-12-27

CrossFit

CrossFit New Caney

12/27/17
Warm-up
2 Rounds
15 V-Ups
10 DB Snatches (ea arm)
400m Run/600m Row
Skill Work
Power Clean (8x2)
Demo/Form work -
Then 8x2, increase weight slightly for sets 2/4/6/8 - 10 sit-ups after sets 2/4/6/8.
Metcon
Metcon (AMRAP - Rounds)
12min AMRAP
2 TTB
2 Power Cleans (95,65)
4 TTB
4 Power Cleans
6 TTB
6 Power Cleans, etc
Score is last fully completed round of both movements before time is up.

2017-12-26

CrossFit

CrossFit New Caney

12/26/17
Warm-up
Coach's choice
Metcon
Metcon (Time)
The 540

2017-12-23

CrossFit

CrossFit New Caney

12/23/17
Warm-up
Coach's choice
Metcon
Metcon (AMRAP - Rounds and Reps)
2 Rounds
1) 7min AMRAP
10 Air Squats
10 Vups
10 Burpees

Rest 2min

2) 7min AMRAP
10 Lunges
10 Mountain Climbers
10 Push-ups

2017-12-22

CrossFit

CrossFit New Caney

12/22/17
Warm-up
Coach's Choice
Stretch and Increase Heart Rate
Weightlifting
Strict Press (10-5-5-5-5-1-1)
Strict shoulder to overhead
Metcon
Metcon (AMRAP - Reps)
3 Rounds
Station 1- Wall Balls
Station 2- Calorie Row
Station 3- Burpees
Station 4- Pull Ups
1 Min Rest
1min at ea station - add all reps for total

2017-12-21

CrossFit

CrossFit New Caney

12/21/17
Warm-up
Lacrosse Ball Shoulders and Back
400M Run
10 PVC Trio
10 Mountain Climbers
10 Push Ups
10 Jump Tucks
Gymnastics
Ring Dips (5x10)
Use bands as needed - may also use Matadors - 10min
Weightlifting
Power Clean (1-1-1...)
10 Min to Find 1RM
Metcon
Metcon (No Measure)
12 MIN EMOM
35 secs of work 25 secs rest
1 - TTB
2 - Pistols
3 - DUs (singles)

2017-12-20

CrossFit

CrossFit New Caney

12/20/17
Warm-up
3 Rounds
20 Dubs
10 Pull-ups
10 MB Cleans
10 Squats
EMOM
Metcon (No Measure)
12min EMOM
Odd: 15 Russian Twists (20,16)
Even: 15 V-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
12min AMRAP
10 Goblet Squats (35,26)
5 KB Thrusters
10 KB Snatches
5 KB Thrusters
Use the same KB weight for each movement

2017-12-19

CrossFit

CrossFit New Caney

12/19/17
Warm-up
Couch Stretch
Pigeon Stretch
25 Leg Swings Each Leg
Then:
5 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Skill Work
Handstand Progression: (15min)
Wall Walks, HS Holds, HS Push Ups, etc
Start where you haven't mastered
EMOM
Metcon (AMRAP - Rounds)
14min EMOM
Odd: 15 Sit Ups
Even: 10 Push Press (95,65)
Score = Number of completed minutes

2017-12-18

CrossFit

CrossFit New Caney

12/18/17
Warm-up
3 Rounds
10 PVC Pass Throughs
10 Air Squats
20 Jumping Jacks
10 Banded Good Mornings
Weightlifting
Deadlift (10-6-6-4-4-2-2)
Not to exceed 80% of 1 RM
15 Min
Metcon
Metcon (Time)
100 Kettlebell Swings (53,35), but
EMOM complete 5 box jumps (24,20) (or 8 step ups) until 100 KBs complete

2017-12-15

CrossFit

CrossFit New Caney

12/15/2017
Warm-up
Wall Ball Ladder x 6
Then 400M Run
20 Situps
Core Work
Metcon (No Measure)
4 Rounds/8 Minutes Tabata
20 Sec Work 10 Sec Rest
1 - Russian Twist (20,16)
2 - V Ups
3 - Push Up Front Plank
4 - Supermans
Metcon
Metcon (AMRAP - Rounds)
20 Min EMOM
Odd: 15 Wallballs (20,16)
Even: 5 Thrusters (115,85)

Score is Number of completed minutes

2017-12-14

CrossFit

CrossFit New Caney

12-14-2017