Tuesday, January 6, 2009
Show Up, Ask Questions, Have Fun
As Many Rounds in 10 Minutes:
100m Run
3 Clean and Jerk*
Post load and rounds to comments.
*As heavy as YOU can go for 3 consecutive clean and jerks.
CrossFit Dallas Central
Archive for the ‘WOD’ Category
Monday, January 5, 2009
We’re The Tightest
Power Snatch
3-3-2-2-2-1-1-1-1
Rest 10 Minutes
For time:
5 Pull-Ups
20 Wall-Ball Shots, 20# Ball
10 Pull-Ups
15 Wall-Ball Shots, 20# Ball
15 Pull-Ups
10 Wall-Ball Shots, 20# Ball
20 Pull-Ups
5 Wall-Ball Shots, 20# Ball
Post time to comments.
Friday, January 2, 2009
Verum In Patientia
“Gralph”
5 Rounds, for time:
400m Run
Bodyweight deadlift, 15 reps
15 Burpees
Post time to comments.
We will be hosting our free Saturday workout, tomorrow, from 10-11am. The workout is scalable to all fitness levels, so feel free to bring friends and family.
Dear CFDC members,
It is with a heavy heart that I announce my departure from CFDC and all of you. An opportunity in Austin has presented its self that I could not refuse. I am sorry I cannot personally tell you all goodbye. I will miss all of you, but I know you all are in amazing hands with Spencer and Sam.
FTW,
Graham Bass
Come back soon Graham, you will be missed.
Thursday, January 1, 2009
Brand New Start
For time:
Run 8K
Post time to comments.
1 Kilometer = .621371192 Miles
Post three of your New Year’s Resolution to comments.
Wednesday, December 31, 2008
Second To None
Push-Press
3-3-3-3-3
Post load to comments.
Schedule for the Remainder of the Week:
Wednesday: 6AM and 6PM Only
Thursday: Closed for New Years
Friday: Resume Normal Schedule
Have a good’un.
Tuesday, December 30, 2008
Pure Intention, Juxtaposed.
“Chelsea”
One round, on the minute, every minute, for thirty minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post number of rounds to comments. Refer back to 7-16-08.
Schedule for the Remainder of the Week
Monday-Wednesday: 6AM and 6PM Only
Thursday: Closed for New Years
Friday: Resume Normal Schedule
Monday, December 29, 2008
The Mind Is A Terrible Thing To Waste
“Karen”
For time:
150 Wall-Ball shots, 20# Ball
Post time to comments.
Schedule for the remainder of the week:
Monday-Wednesday: 6AM & 6PM Only
Thursday: Closed
Friday: Resume Normal Schedule
Friday, December 26, 2008
Start Anew
Optional WOD:
150 Burpees, for time.
Post time to comments.
No equipment necessary! Let’s see how committed you REALLY are…
Winter Schedule
Saturday, Dec. 27: Closed
Sunday, Dec. 28: Closed
Monday, Dec. 29-Wednesday, Dec. 31: ONLY 6am and 6pm
Thursday, Jan. 1: Closed
Normal hours resume January 2.
We (Sam, Spencer, and Graham) would like to thank each and every one of you for the great gifts we’ve received from you all, material and intrinsic, and want to especially thank you for helping to make this possible. Without the fervent support and dedication from you, none of this would be possible. YOU make Crossfit Dallas Central what it is. Thank you.
Tuesday, December 23, 2008
You’re A Mean One
5 Rounds, for time:
200m Sandbag Carry, 50# Bag
10 Handstand Push-Ups
15 Burpee-Box-Jumps
Post time to comments.
Don’t forget the White Elephant Party, tonight, at 7pm, following the 6pm class. We’re supplying gluten-free cake and holiday drinks, so bring a $15 gag gift, and come celebrate the holidays with your Crossfit family!
We’re also putting in an order for Crossfit Dallas Central zip-up hoodies. View what they look like here. Post your size if you’d like one. Cost is $50 per hoody.
Winter Schedule
Tuesday, Dec. 23: Normal Hours, White Elephant Party at 7pm*
Wednesday, Dec. 24: Closed
Thursday, Dec. 25: Closed
Friday, Dec. 26: Open Gym, 12-2pm
Saturday, Dec. 27: Closed
Sunday, Dec. 28: Closed
Monday, Dec. 29-Wednesday, Dec. 31: ONLY 6am and 6pm
Thursday, Jan. 1: Closed
Normal hours resume January 2.
Monday, December 22, 2008
The Productive Application of Force
“Crossfit Total”
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
Refer back to 11-4-08
Post total weight lifted (BS+SP+DL) to comments.
Don’t forget the White Elephant Party, tomorrow, at 7pm, following the 6pm class. We’re supplying gluten-free cake and holiday drinks, so bring a $15 gag gift, and come celebrate the holidays with your Crossfit family!
We’re also putting in an order for Crossfit Dallas Central zip-up hoodies. View what they look like here. Post your size if you’d like one. Cost is $50 per hoody.
Have a wonderful Christmas break! E-mail us if you have any questions about anything, we’re always here to help.
Winter Schedule
Monday, Dec. 22: Normal Hours
Tuesday, Dec. 23: Normal Hours, White Elephant Party at 7pm*
Wednesday, Dec. 24: Closed
Thursday, Dec. 25: Closed
Friday, Dec. 26: Open Gym, 12-2pm
Saturday, Dec. 27: Closed
Sunday, Dec. 28: Closed
Monday, Dec. 29-Wednesday, Dec. 31: ONLY 6am and 6pm
Thursday, Jan. 1: Closed
Normal hours resume January 2.
