Due to Sectionals this week in Austin, here is the schedule for the weekend!
Friday – NO Evening Classes
Saturday-8:30 AM class led by Matt
Sunday- Open Gym 12:30 PM to 2:30 PM (Please post to comments if you are going to make it.) Mo will be here.
Monday AM classes will be led by Matt
PM classes will be led by Mo
WOD
“Karen”
150 Wall Shots For Time
M20;W14
Then
Ring Dips
7-7-7-7-7
WOD
Push Jerks
5-5-5-5-5
Plus
30-20-10
KB Swings
Double Unders
The results from yesterdays decathlon are tabulated. However, I am missing some of the score cards. So this is what I have, I also put in the results from last year under each event so that if you did the one in October you can compare. Results
WOD
CF West Houston Decathlon
1. Max Push Ups in 2:00
2. Max Sit Ups in 2:00
3. Max Pull Ups/Max Bent Arm Hang
4. Mile Run
5. Max Deadlift 3 attempts
6. Max Shoulder Press 3 attempts
7. 500 m Row
8. Max Squats in 2:00
9. Max Knees To Elbows
10. Max KB Swings M 53; W 35
Which one arm handstand is better? Chris? or the Dark Knight? Post vote to comments!
WOD
Push Press
3-3-3-3-3
Met Con
3 Rounds
1 min max SDHP
1 min max Row For Cal
1 min max Knees to Elbows
1 min Rest
Next week starts the Spring Leaning Challenge. Be sure to post your name on the board, fill out a sign up sheet, get measured and take the before picture.
Here are some great resources:
Other Fun Fran’s
Firefighter Fran (CrossFit Norcal) [wmv][mov]
Flying Fran, CrossFit OKC [wmv][mov]
Frantastic WOD
Your choice
Regular Fran
21-15-9
Thruster M95;W65
Pull Ups
Skinny Fran
21-15-9
Thrusters M75;W45
Pull Ups
Fat Fran
15-12-9
Thrusters M135;W95
Chest to Bar Pull Ups
Modifications for all of these will be available.
