SATURDAY 9/3 AT FONDREN!

REGULAR CLASSES AT 8,9,10 & STICK AROUND AT 11 FOR THE COMBINE!


-THE COMBINE IS JUST A CUTE NAME WE'VE PUT TO TESTING SOME OF THE THINGS WE'VE HAD OUR EYES ON LATELY:
BENCH,
SQUAT, 
PUSHUPS,
PULLUPS, &
DOUBLE UNDERS


DON'T WORRY IF YOU DON'T HAVE A LOT OF EXPERIENCE OR EVEN IF YOU ARE A FIRST TIMER! WE'VE GOT YOU COVERED!
USE THIS AS A GREAT EXCUSE TO HANG WITH SOME PEOPLE YOU DON'T NORMAL SEE DURING THE WEEK ON A HOLIDAY SATURDAY!
HOPE TO SEE YOU THERE!!!

WEDNESDAY 8/24/16

WORKOUT OF THE DAY:

Every Minute on the Minute for 8 minutes:
5 Strict handstand push-ups
5 Strict chest to bar pull-ups

Scale chest to bar pull-ups with a band.
Score is last successfully completed round

For Time:
Run 1200m
21 Kettlebell snatches left hand, 53lbs/35lbs
21 Kettlebell snatches right hand, 53lbs/35lbs
21 Abmat sit-ups
21 Barbell Good morning 20/15kg
Run 800m
15 Kettlebell snatches left hand, 53lbs/35lbs
15 Kettlebell snatches right hand, 53lbs/35lbs
15 Abmat sit-ups
15 Barbell Good morning 20/15kg
Run 400m
9 Kettlebell snatches left hand, 53lbs/35lbs
9 Kettlebell snatches right hand, 53lbs/35lbs
9 Abmat sit-ups
9 Barbell Good morning 20/15kg

TUESDAY 8/23/16

WORKOUT OF THE DAY:

Back Squat for load:
#1: 1 rep @ 100%
#2: 1 rep @ 85%
#3: 1 rep @ 85%

For Time: 
52 Pull-ups
104 Wall ball shots, 20lbs/14lbs 10ft

Rest 3 minutes

4 Rounds for time:
15 Power cleans, 50kg/35kg
30 Bulgarian split squats (15/15), w/ 53lbs/35lbs kettlebells

Workout Notes:
1. Hold the KB at chest height with both hands for Bulgarian split squat.
2. Score is total time, subtract 3 minutes.

SATURDAY 8/20/16

WORKOUT OF THE DAY:

With a partner, complete the following workouts for time:

"Fran"
21-15-9 reps for time of:
Thrusters, 40/25kg
Pull-ups

"Grace"
30 Clean & jerks, 60/40kg

"Diane"
21-15-9 reps for time of:
Deadlift, 100/70kg
Handstand push-ups

Every minute on the minute, switch partners until all workouts are completed. No rest is given until all three "girls" are completed. Each switch must include a hi-five.

EMOM x 10 min - Box Squat:
#1: 2 reps @ 50%
#2: 2 reps @ 50%
#3: 2 reps @ 50%
#4: 2 reps @ 50%
#5: 2 reps @ 50%
#6: 2 reps @ 50%
#7: 2 reps @ 50%
#8: 2 reps @ 50%
#9: 2 reps @ 50%
#10: 2 reps @ 50%

+

WEDNESDAY 8/17/16

WORKOUT OF THE DAY:

Every Minute on the Minute for 10 minutes:
4 Strict handstand push-ups
4 Strict chest to bar pull-ups

Scale chest to bar pull-ups with a band.

+

Complete as many rounds as possible in 20 minutes of:
10 Strict knees-to-elbows
20 Pistols, alternating
30ft Handstand walk

Workout Notes: 
*Every 5ft for handstand walk is considered 1 rep

STEP 1: DOWNLOAD SUGARWOD
STEP 2: SIGN UP FOR AN ACCOUNT. IT'S FREE! SELECT CROSSFIT DALLAS CENTRAL
STEP 3: TRAIN & TRACK - SUGARWOD WILL CHART YOUR PROGRESS AND TRACK YOUR PR'S AUTOMATICALLY. SHARE YOUR ENDORPHINE HIGH WITH COMMENTS AND FIST BUMPS

TUESDAY 8/16/16

WORKOUT OF THE DAY:

Above parallel box squat:
workout up to a heavy single then take 90% and take two additional singles
+
5 Rounds for Time:
5 Power Cleans (80/50kg)
10 Burpees
15 ab-mat Sit-ups

STEP 1: DOWNLOAD SUGARWOD
STEP 2: SIGN UP FOR AN ACCOUNT. IT'S FREE! SELECT CROSSFIT DALLAS CENTRAL
STEP 3: TRAIN & TRACK - SUGARWOD WILL CHART YOUR PROGRESS AND TRACK YOUR PR'S AUTOMATICALLY. SHARE YOUR ENDORPHINE HIGH WITH COMMENTS AND FIST BUMPS

WEDNESDAY 8/10/16

WORKOUT OF THE DAY:

8 Rounds :15 work/:15 rest of the following movements:
A1. 'rocky iv's' on the floor
A2. Hollow hang
A3. Superman arch hold on floor
A4. Superman hold on bar
[*Complete all rounds for one movement before moving onto the next.]

+

Every Minute on the Minute for 30 minutes:
Odd: 20cal/15cal row*
Even: 1 round of "Cindy"


Post the number of minutes successfully completed.

[*Scale this workout to 15cal/10cal if you have not attempted it before. If you have successfully completed 15cal/10cal, consider 16cal/11cal this time around.]

STEP 1: DOWNLOAD SUGARWOD
STEP 2: SIGN UP FOR AN ACCOUNT. IT'S FREE! SELECT CROSSFIT DALLAS CENTRAL
STEP 3: TRAIN & TRACK - SUGARWOD WILL CHART YOUR PROGRESS AND TRACK YOUR PR'S AUTOMATICALLY. SHARE YOUR ENDORPHINE HIGH WITH COMMENTS AND FIST BUMPS

TUESDAY 8/9/16

WORKOUT OF THE DAY:

CONVENTIONAL DEADLIFT - WORK UP TO A HEAVY SINGLE, THEN TAKE 85% AND PERFORM 2 MORE ADDITIONAL SINGLES
+
5 ROUNDS FOR TIME OF:
21 THRUSTERS (40/30K)
30 AB-MAT SITUPS

STEP 1: DOWNLOAD SUGARWOD
STEP 2: SIGN UP FOR AN ACCOUNT. IT'S FREE! SELECT CROSSFIT DALLAS CENTRAL
STEP 3: TRAIN & TRACK - SUGARWOD WILL CHART YOUR PROGRESS AND TRACK YOUR PR'S AUTOMATICALLY. SHARE YOUR ENDORPHINE HIGH WITH COMMENTS AND FIST BUMPS

MONDAY 8/8/16

WORKOUT OF THE DAY:

EMOM X 8 MIN BENCH PRESS:
3 REPS @ 60% FOR ALL SETS
+
"NATE"
AS MANY ROUNDS AS POSSIBLE IN 20 MINS OF
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

STEP 1: DOWNLOAD SUGARWOD
STEP 2: SIGN UP FOR AN ACCOUNT. IT'S FREE! SELECT CROSSFIT DALLAS CENTRAL
STEP 3: TRAIN & TRACK - SUGARWOD WILL CHART YOUR PROGRESS AND TRACK YOUR PR'S AUTOMATICALLY. SHARE YOUR ENDORPHINE HIGH WITH COMMENTS AND FIST BUMPS