Monthly ArchivesNovember 2012

Slay Bell CrossFit Competition:
Hosted By CrossFit Friendswood
LOCATION: CrossFit Pearland;
1855 Cullen Boulevard; Pearland, TX 77581
TIME: 8:30 AM-3:00 PM
COME OUT AND SUPPORT YOUR FELLOW ATHLETES!!!!
HOLIDAY PARTY:
Hosted by Todd Crosswhite/Javier Tello and C4 CrossFit
Location: Bullrito’s Rosenberg
2726 Mercantile Drive Rosenberg, TX 77008
TIME: 7:00 PM-8:30 PM
AFTER PARTY:
LOCATION: C4 CrossFit
TIME: 8:30 PM-12:00 AM
Wear your ugly sweater to Bullrito’s. Dress is casual [...]

WOD: Carlito’s Guey
10-9-8-7-6-5-4-3-2-1
KB Swings (55/35)
Box Jumps
C2G Push-Ups
TRAVEL WOD:
10-9-8-7-6-5-4-3-2-1
KB Swings or Burpees
Air Squats
C2G Push-Ups

WOD: Get Yo Fix!
4 Minute AMRAP:
3 Thrusters (Bodyweight)
3 Muscle-Ups (3 Pull-Ups/3 Ring Dips = 1 MU)(Progression 3:1)
Rest 3 Minutes At The End Of Each 4 Min AMRAP: 3 Rounds
Post Total Rounds For Score
TRAVEL WOD:
15 Minute AMRAP:
5 Push-Ups
5 Supermans
5 Hollow Rocks
5 Sit-Ups

Warm-Up: 3 Rounds
150m Row
3 DL (45,65,85)(45,45,55)
3 Hang Power Cleans
3 Front Squats
3 Push Press
6 Push-Ups
WOD: Jitter Bug
8 Rounds: Every 2 Minutes, complete:
Barbell complex (95/65)
200m Run (100m)
*Barbell Complex: 3 DL, 3 HPC, 3 FS, 3 Push Press
Post Rounds Completed. If you fail to complete a round in 2 minutes, rest until the next round.
Missed Round = [...]

WOD: Bump In The Night
Buy In: 500m Row (Clock Starts On The Row)
30 Back Squats (Bodyweight)
Speed Bump Sprints
30 Burpees
3 Burpee Penalty Each Time You Re-rack the weight.
TRAVEL WOD:
Tabata:
Air Squats
Push-Ups
Sit-Ups
8 Rounds Per Movement: 20 seconds on/10 seconds off
Lowest reps per movement is your score.

2 Person Team WOD: 20 Minute AMRAP
0:00-10:00: Switch every round
10:01-20:00: Switch at any time: REPS DOUBLE
5 HSPU (10 Pike)
10 Goblet Squats (70/55)
10 Ring Dips
15 Double-Unders (45 singles)
After 10 Minutes Reps Are:
10 HSPU (20 Pike)
20 Goblet Squats
20 Ring Dips
30 Double-Unders (90 Singles)
Travel WOD:
10 Minute AMRAP:
5 HSPU
10 Weighted Squats
15 Dips
20 Sit-Ups


SAVE THE DATE: 12/1/12
It’s Party Time!!


DATE: 12/1/12: [...]

Teams of 3:
100 Back Squats  (135/95)
75 Pull-Ups
50 Shoulder To Overhead (135/95)
100 Front Squats (85/65)
75 Pull-Ups
50 Shoulder To Overhead (85/65)
150 Air Squats
75 Pull-Ups
50 Shoulder to Overhead (65/45)

It’s Party Time!!
DATE: 12/1/12: TIME: 7:00 PM-8:30 PM!
C4 Athletes: Join us for dinner at the Bullritos located at Brazos Town Center in Rosenberg. Two free drink tickets (C4 Athletes only) with your meal (no purchases necessary, just come out!). THEN: Join us for a little after party at OUR BOX (8:30 PM-12:00AM)! More details to come… [...]

Class Times: 5:30, 6:30, 7:30, 8:30, 9:30, 1030 AM and 12:00 PM ONLY!!!!
Warm-Up:
400m Run
30 DU’S/Sit-Ups/Air Squats
250m Row
15 DU’s/Pull-Ups/Push-Ups
WOD: Ay Chihuahua
10 Rounds:
3 Snatch (P or S)(135/95)
6 CF Box Jumps (24″)
100m Sprint
Rest 30 Seconds
TRAVEL WOD:
Same as above:
3 DB Snatch (each arm)
6 Jumping Air-Squats
100m Sprint
Rest 30 Seconds

Happy Thanksgiving!
Class Hours: 5:30, 6:30, 7:30 and 8:30 AM ONLY
WOD:
Perfect 10
1 DL (95/65)
2 Power Cleans
3 Hang Power Cleans
4 Front Squats
5 Push Press
6 OHS
7 Back Squats
8 Push Jerks
9 Hang Power Snatch
10 SDHP
Athletes will perform the reps like the 12 Days of Christmas Song. 
OPTION 2
Buy In: 500m Row
1 Burpee
2 Box Jumps
3 HSPU
4 Knees to Elbows
5 C2G Push [...]