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9/1/17

CrossFit Brownwood created this workout "in honor of the 5 Dallas officers killed in the tragic events on 7/7/2016" where five officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. "We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect"

 

BUY IN : Full Body WARM UP

 

WOD - "Brownwood Dallas 5" (5 ROUNDS)-
 

50 BURPEES
 
then......

10 Wall Ball 20/14 lbs

10 Shoulder to Overhead 95/65 lbs

10 Pull Ups

10 Box Jumps 24/20"

10 Sit Ups


then......

 

800 m RUN

 

CASH OUT : FREE FRIDAY

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8/31/17

BUY IN : DEADLIFT

 TABATA DEADLIFT @60-65% of 1 REP MAX.......20 seconds of "DEADLIFTS" 10 seconds REST - 8 ROUNDS - GOAL is 50+ reps

 

WOD (3 Rounds of the following)

200 m RUN

AMRAP "DT"

 4 MINUTE TIME CAP

 

--REST 2 MINUTES--

  

*"DT" - 12 Deadlifts - 9 Hanging Power Cleans + 6 Push Jerk  155/105 lbs

 

** Score is Number of reps of DT completed - each round of DT is 27 reps (start each round at Deadlift)

 

CASH OUT : 50 V-Ups

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8/30/17

BUY IN- Mid week Weakness work- Spend the next 15 minutes getting coached on something you suck at.


WOD- AMRAP 12 minutes-

12 x Box Jumps (30"/24")

12 x 1-Arm alternating DB/KB Snatch (55/35lbs)

12 x Deficit Push ups (45/25lb plate under hands)




Cash out- 40 x Calories for time on your machine of choice

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8/29/17

BUY IN : FRONT SQUAT- Every MINUTE on the MINUTE for 8 MINUTES complete 2 x PAUSE FRONT SQUATS (:03 hold) @70-75% of 1 REP MAX.

 

WOD (20-15-10-5)-

 
Back Squats 155/105 lbs (off the GROUND)

Toes to Bar

 


 

CASH OUT : COUCH STRETCH

 

90 seconds per leg

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8/28/17

BUY IN : PUSH PRESS-  Every 2 MINUTES for 10 MINUTES (5 ROUNDS) complete 5 REPS of PUSH PRESS.....START at 70% of 1 REP MAX and INCREASE

 

WOD

 
400 m RUN

10 Sumo Deadlift Highpulls 115/80 lbs

20 Pull Ups

30 KB Swings 55/35 lbs

40 Wall Ball 20/14 lbs

50 Double Unders

40 Steps of LUNGE

30 Sit Ups

20 Power Cleans 115/80 lbs

10 Push Jerk 115/80 lbs

400 m RUN

 

CASH OUT : HOLD the BOTTOM of the SQUAT for 2 MINUTES (ACTIVE!!!..NOT SITTING ON HEELS)

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8/26/17

This workout is completed in TEAMS of TWO
Split up the RUNS however you like
One person working at a time
Double Unders DONE TOGETHER
 

WOD

 

1 MILE PARTNER RUN - Split up HOWEVER you want

100 Double Unders  (Split up HOWEVER you want -  done together)

 

40 Back Squats 135/95 lbs

40 KB Swings 70/55lbs

40 Burpees

40 Shoulder to Overhead 135/95 lbs

 

1 MILE PARTNER RUN - Split up HOWEVER you want

100 Double Unders (Split Up HOWEVER you want - done together)

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8/25/17

BUY IN-  Banded Hip Mobility Work from Rig and Floor (8-12 min)


WOD-

200m Run (Run Out / Backpedal Back)

3 x Lengths Bear Crawl

12 x Atomic Sit Ups

400m Run

3 x Lengths Crab Walk (facing forward)

30 (total) x Barbell Landmine twists (Men- 10 lb plate; Ladies- Bar Only)

800m Run

3 x Lengths Zombie Drag

50 x Flutters from Stomach

1200m Run

3 x Reverse Zombie Drag

50 x Flutters from Back

800m Run

3 x Lengths Crab Walk (facing backward)

30 x Barbell Landmines 

400m Run

3 x Lengths Bear Crawl (facing sideways)

12 x Atomic Sit Ups

200m Run (Backpedal out / Run Back



*Time Cap is the End of Class

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8/24/17-Thursday TRIFECTA!!!

BUY IN : A good warm up

 

WODS-

 Workout #1 - FRAN (21-15-9)-

 
Thrusters 95/65 lbs

Pull Ups


10 MINUTE TIME CAP

 
    --REST 5 MINUTES--

 
Workout #2 - DIANNE(21-15-9)-

 
Deadlifts 225/155 lbs*   *A weight you can move for at least 15 reps

Handstand Push Ups

 
10 MINUTE TIME CAP


  --REST 5 MINUTES--

 
Workout #3 - ANNIE (50-40-30-20-10)

 
Double Unders

Sit Ups (Shoulders past hips at top of Sit Up)

 
10 MINUTE TIME CAP

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8/23/17

BUY IN : HANGING POWER CLEAN MAX

 15 MINUTES to find a 1 REP MAX HANGING POWER CLEAN

 

WOD- 5 Rounds 

15 KB Swings 70/55lbs

1,2,3,4,5 Rope Climbs  **(or 5,10,15,20- pull ups)

 

--REST :30--


*First Round is 1 Rope Climb, 2 Round is 2, etc...... up to 5 Rope Climbs

 

CASH OUT : TABATA HOLLOW ROLLS - 20 seconds "ON" 10 seconds "REST" - 8 ROUNDS

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8/22/17

BUY IN : PUSH PRESS + JERK- Every 90 SECONDS for 12 MINUTES (8 ROUNDS) complete 1 PUSH PRESS + 2 JERKS (Split or Push)...INCREASE weight each successful round.

 

WOD- 3 ROUNDS-

60 x Double Unders

:60 Max Effort on AirDyne/SkiErg/or Rower (if a large class, alternate starting with this)

15 x Thrusters 115/75 lbs

 


CASH OUT : ACCUMULATE 2 MINUTES in a HANDSTAND HOLD

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