TEAM WOD

1. Warm Up

• Dynamic Warm Up

2. Stamina

• Floor Cobra (3 min)
• SLRDL, 10/side
• Prone Plank (2 min)
• Parrallettes (Pushup>Hip Ext>Dip), 2x5

3. Work Capacity - TEAM WOD

• 5 Minutes per Exercise, 1 Minute Rest Between Exercises
• 3 Person Team - Only 2 can go at 1 time
• Max Reps: Lunges, KB Swings, Prone DB Row, Box Jumps

TEAM WOD

1. Warm Up

• Dynamic Warm Up

2. Stamina

• Floor Cobra (3 min)
• SLRDL, 10/side
• Prone Plank (2 min)
• Parrallettes (Pushup>Hip Ext>Dip), 2x5

3. Work Capacity - TEAM WOD

• 5 Minutes per Exercise, 1 Minute Rest Between Exercises
• 3 Person Team - Only 2 can go at 1 time
• Max Reps: Lunges, KB Swings, Prone DB Row, Box Jumps

BENCH PRESS & "TABATA THIS"

1. Warm Up

• Foam Roll
• Speed Ladder Drills
• 3D SL DB Press

2. Strength

• Bench Press, 5-5-5-5-5 reps

3. Work Capacity - "TABATA THIS"

• Tabata Row
• Rest 1 min
• Tabata Squats
• Rest 1 min
• Tabata Pullups
• Rest 1 min
• Tabata Pushups
• Rest 1 min
• Tabata Situps

BENCH PRESS & "TABATA THIS"

1. Warm Up

• Foam Roll
• Speed Ladder Drills
• 3D SL DB Press

2. Strength

• Bench Press, 5-5-5-5-5 reps

3. Work Capacity - "TABATA THIS"

• Tabata Row
• Rest 1 min
• Tabata Squats
• Rest 1 min
• Tabata Pullups
• Rest 1 min
• Tabata Pushups
• Rest 1 min
• Tabata Situps

SWIM WOD

SWIM WOD

1. Warm Up

• Tread, 2 min
• Breastroke, 50m
• Back Stroke, 50m

2. Drills

• Front Sculling, 2 arms > Free
• Side Body Balance > Free

3. Work Capacity - Lactate Shuttle

• 5 min on, Free - 1-2 Glide
• 2:30 off (Flutter Kicks, 1:30)
• 6 min on, Free - 1-2 Glide
• 3:00 off (Flutter Kicks, 2:00)
• 7 min on, Free - 1-2 Glide

SWIM WOD

1. Warm Up

• Tread, 2 min
• Breastroke, 50m
• Back Stroke, 50m

2. Drills

• Front Sculling, 2 arms > Free
• Side Body Balance > Free

3. Work Capacity - Lactate Shuttle

• 5 min on, Free - 1-2 Glide
• 2:30 off (Flutter Kicks, 1:30)
• 6 min on, Free - 1-2 Glide
• 3:00 off (Flutter Kicks, 2:00)
• 7 min on, Free - 1-2 Glide

FRONT SQUATS & GYMNASTICS

1. Warm Up

• Foam Roll & T-Ball
• Dynamic Warm Up

2. Strength

• Front Squats, 5-5-5-5-5 reps

3. Stamina (3-5 rounds)

• Rollout > Squat Clean > Thruster, 10 reps
• Ring Support Hold or Tuck/L-Sit Hold, 30 sec
• Front Lever - Tuck Hold, 30 sec
• Handstand Hold, 30-90 sec

FRONT SQUATS & GYMNASTICS

1. Warm Up

• Foam Roll & T-Ball
• Dynamic Warm Up

2. Strength

• Front Squats, 5-5-5-5-5 reps

3. Stamina (3-5 rounds)

• Rollout > Squat Clean > Thruster, 10 reps
• Ring Support Hold or Tuck/L-Sit Hold, 30 sec
• Front Lever - Tuck Hold, 30 sec
• Handstand Hold, 30-90 sec

TIME TRIAL: ROWING

1. Warm Up

• Foam Roll
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - Time Trial

• Row, 5000m

TIME TRIAL: ROWING

1. Warm Up

• Foam Roll
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - Time Trial

• Row, 5000m

SWIM WOD

1. Warm Up - 2 rounds:

• Tread, 2 min
• Breastroke, 50m
• Back Stroke, 50m

2. Drills - 2 rounds:

• Catch Up > Free
• Egyptian Crawl > Free

3. Work Capacity - AMRAP 20 min:

• Freestyle, 50m
• Side, 50m

SWIM WOD

1. Warm Up - 2 rounds:

• Tread, 2 min
• Breastroke, 50m
• Back Stroke, 50m

2. Drills - 2 rounds:

• Catch Up > Free
• Egyptian Crawl > Free

3. Work Capacity - AMRAP 20 min:

• Freestyle, 50m
• Side, 50m

CLEAN & JERK & "RANDY"

1. Warm Up

• Foam Roll
• Row 1000m
• MB Clean Warm Up
• Review Jerk

2. Strength

• Clean & Jerk, 1 RM

3. Work Capacity - "RANDY" - For time:

• Power Snatch (75#), 75 reps

4. Durability

• Box Jumps, 3x15
• Situps, 3x20

CLEAN & JERK & "RANDY"

1. Warm Up

• Foam Roll
• Row 1000m
• MB Clean Warm Up
• Review Jerk

2. Strength

• Clean & Jerk, 1 RM

3. Work Capacity - "RANDY" - For time:

• Power Snatch (75#), 75 reps

4. Durability

• Box Jumps, 3x15
• Situps, 3x20

"GARRETT"

1. Warm Up

• NASM Dynamic Warm Up

2. Work Capacity - "GARRETT" - 3 rounds for time:

• Squat, 75 reps
• Ring Handstand Pushups, 25 reps
• L-Pullups, 25 reps

"GARRETT"

1. Warm Up

• NASM Dynamic Warm Up

2. Work Capacity - "GARRETT" - 3 rounds for time:

• Squat, 75 reps
• Ring Handstand Pushups, 25 reps
• L-Pullups, 25 reps

AMRAP 20 MIN

1. Warm Up

• CrossFit Warm Up

2. Stamina (2 rounds)

• Burpee to Power Clean (115#), 10 reps
• Toe to Bar, 20 reps

3. AMRAP in 20 min

• Thruster (95#), 5 reps
• Hang Power Clean (95#), 7 reps
• SDHP (95#), 10 reps

AMRAP 20 MIN

1. Warm Up

• CrossFit Warm Up

2. Stamina (2 rounds)

• Burpee to Power Clean (115#), 10 reps
• Toe to Bar, 20 reps

3. AMRAP in 20 min

• Thruster (95#), 5 reps
• Hang Power Clean (95#), 7 reps
• SDHP (95#), 10 reps

TEAM RELAY

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - Team Relay - 1 round for time:

• Wallball (20#), 40 reps
• Back Extensions, 30 reps
• GHD Situps, 20 reps
• Ring Dips, 10 reps
• Row (#10), 500m

TEAM RELAY

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - Team Relay - 1 round for time:

• Wallball (20#), 40 reps
• Back Extensions, 30 reps
• GHD Situps, 20 reps
• Ring Dips, 10 reps
• Row (#10), 500m

DEADLIFTS & "DEATH BY PULLUPS"

1. Warm Up

• Foam Roll
• Row 1000m
• CrossFit Warm Up (2x15 or 3x10) - Sub Pushups for Pullups

2. Strength

• Deadlift, 5-5-5-5-5 reps

3. Work Capacity - "Death By Pullups"

• Add 1 pullup every minute on the minute until you are no longer able to keep up with the minute
• If you recently did your first pullup, do 1 pullup every minute on the minute until you are unable to get any more pullups

DEADLIFTS & "DEATH BY PULLUPS"

1. Warm Up

• Foam Roll
• Row 1000m
• CrossFit Warm Up (2x15 or 3x10) - Sub Pushups for Pullups

2. Strength

• Deadlift, 5-5-5-5-5 reps

3. Work Capacity - "Death By Pullups"

• Add 1 pullup every minute on the minute until you are no longer able to keep up with the minute
• If you recently did your first pullup, do 1 pullup every minute on the minute until you are unable to get any more pullups

"TOSH"

1. Warm Up

• Foam Roll
• Flexibility

2. Work Capacity - "TOSH"

• 3x(250m+500m+700m)
• Rest the exact time it takes for each interval

3. Durability

• Floor Wipers (135#), 3x15/side
• Reverse Hypers

"TOSH"

1. Warm Up

• Foam Roll
• Flexibility

2. Work Capacity - "TOSH"

• 3x(250m+500m+700m)
• Rest the exact time it takes for each interval

3. Durability

• Floor Wipers (135#), 3x15/side
• Reverse Hypers

GAMES CHIPPER

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - For Time:

• Squat Cleans (155#), 15 reps
• Toe to Bar, 30 reps
• Box Jumps (24"), 30 reps
• Muscle Ups, 15 reps
• Push Press/Jerk (40#), 30 reps
• Double Unders, 20 reps
• Thrusters (135#), 15 reps
• Pullups, 30 reps
• Burpees, 30 reps
• Walking Lunges w/ Plate Overhead (45#), 300 feet

3. Durability

• Foam Roll

GAMES CHIPPER

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - For Time:

• Squat Cleans (155#), 15 reps
• Toe to Bar, 30 reps
• Box Jumps (24"), 30 reps
• Muscle Ups, 15 reps
• Push Press/Jerk (40#), 30 reps
• Double Unders, 20 reps
• Thrusters (135#), 15 reps
• Pullups, 30 reps
• Burpees, 30 reps
• Walking Lunges w/ Plate Overhead (45#), 300 feet

3. Durability

• Foam Roll

SWIM WOD

1. Warm Up

• Tread Water & Toss Ball, 5 min

2. Drills

• Underwater run w/KB (25#), 2x25m

3. Work Capacity - For time:

• Freestyle, 200m
• Breastroke, 400m
• Side, 600m

SWIM WOD

1. Warm Up

• Tread Water & Toss Ball, 5 min

2. Drills

• Underwater run w/KB (25#), 2x25m

3. Work Capacity - For time:

• Freestyle, 200m
• Breastroke, 400m
• Side, 600m

SNATCH & STAMINA

1. Warm Up

• Foam Roll
• Flexibility
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1 RM

3. Stamina (3 rounds)

• Jump Rope
• Pistols
• KB Clean & Press
• Box Jumps
• 1 Arm KB Overhead Squat
• Focus Mitts

SNATCH & STAMINA

1. Warm Up

• Foam Roll
• Flexibility
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1 RM

3. Stamina (3 rounds)

• Jump Rope
• Pistols
• KB Clean & Press
• Box Jumps
• 1 Arm KB Overhead Squat
• Focus Mitts

"LYNNE" & ROW

1. Warm Up

• Foam Roll
• Flexibility

2. Work Capacity - "LYNNE" - 5 rounds max reps:

• Bench Press (BW)
• Pullups

3. Durability

• Row, 10 min

"LYNNE" & ROW

1. Warm Up

• Foam Roll
• Flexibility

2. Work Capacity - "LYNNE" - 5 rounds max reps:

• Bench Press (BW)
• Pullups

3. Durability

• Row, 10 min

AMRAP 12 MIN

AMRAP - 12 MIN

• HSPU, 4 reps
• KB Swings (70#), 8 reps
• GHD Situps, 12 reps

AMRAP 12 MIN

AMRAP - 12 MIN

• HSPU, 4 reps
• KB Swings (70#), 8 reps
• GHD Situps, 12 reps

BACK SQUATS

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina

• 3D Lunge, Reach, Press w/DB
• Jumping Jacks - Sagittal Legs, 3D Arms

3. Strength - Back Squats

• Add 10-20# each set until you are unable.
• Start at 45# or 135#

BACK SQUATS

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina

• 3D Lunge, Reach, Press w/DB
• Jumping Jacks - Sagittal Legs, 3D Arms

3. Strength - Back Squats

• Add 10-20# each set until you are unable.
• Start at 45# or 135#

"JACKIE"

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina

• Floor Bridge, 2x20
• Reverse Crunch, 2x20
• Ball Combo #1, 2x20
• SL DB PNF, 2x10/side
• Rotational Box Step Up > MB T&C - 2x10/side
• Lateral Tube Walk, 2x30'/side
• Squat Jumps, 2x10
• Side Power Box Jumps, 2x10/side

3. Work Capacity - "JACKIE" - For time:

• Row 1000m
• Thrusters (45#), 50 reps
• Pullups, 30 reps

"JACKIE"

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina

• Floor Bridge, 2x20
• Reverse Crunch, 2x20
• Ball Combo #1, 2x20
• SL DB PNF, 2x10/side
• Rotational Box Step Up > MB T&C - 2x10/side
• Lateral Tube Walk, 2x30'/side
• Squat Jumps, 2x10
• Side Power Box Jumps, 2x10/side

3. Work Capacity - "JACKIE" - For time:

• Row 1000m
• Thrusters (45#), 50 reps
• Pullups, 30 reps

CLOSED - SNOW DAY

CLOSED - SNOW DAY

POWER CLEANS & METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Power Cleans, 5-5-5-5-5 reps

3. Work Capacity - 10-9-8-7-6-5-4-3-2-1 reps for time:

• Front Squat
• KB Swing (70#)
• Snatch Push Press

4. Durability

• Tabata Ring Dips - 20:10x8

POWER CLEANS & METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Power Cleans, 5-5-5-5-5 reps

3. Work Capacity - 10-9-8-7-6-5-4-3-2-1 reps for time:

• Front Squat
• KB Swing (70#)
• Snatch Push Press

4. Durability

• Tabata Ring Dips - 20:10x8

SWIM WOD

1. Warm Up

• Tread Water, 8 min

2. Drills (2 sets each)

• Kicks, 50m
• Pulls, 50m

3. Work Capacity

• Combat Swimmer Sidestroke, 5 x 200m
• 30 second recoveries
• Hold fastest possible pace without slowing more than 5 seconds of fastest 200m

4. Durability

• Pullups, 50 reps
• Pushups, 100 reps

SWIM WOD

1. Warm Up

• Tread Water, 8 min

2. Drills (2 sets each)

• Kicks, 50m
• Pulls, 50m

3. Work Capacity

• Combat Swimmer Sidestroke, 5 x 200m
• 30 second recoveries
• Hold fastest possible pace without slowing more than 5 seconds of fastest 200m

4. Durability

• Pullups, 50 reps
• Pushups, 100 reps

ROWING INTERVALS

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina (3-5 rounds)

• Pullups, 10 reps
• Pushups, 20 reps
• Squats, 30 reps

3. Work Capacity

• Row 5x1000m
• 90 sec Recoveries
• Never slowing more than 5 seconds of fastest 1000m

ROWING INTERVALS

1. Warm Up

• Foam Roll
• Flexibility

2. Stamina (3-5 rounds)

• Pullups, 10 reps
• Pushups, 20 reps
• Squats, 30 reps

3. Work Capacity

• Row 5x1000m
• 90 sec Recoveries
• Never slowing more than 5 seconds of fastest 1000m

"STEHPEN"

1. Warm Up

• Foam Roll & T-Ball
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Split Snatch, 3x5/side

3. Work Capacity - "STEPHEN"

30-25-20-15-10-5 reps for time:

• GHD Situps
• Back Extensions
• Knees to Elbows
• Stiff Leg Deadlifts (95#)

"STEHPEN"

1. Warm Up

• Foam Roll & T-Ball
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Hang Split Snatch, 3x5/side

3. Work Capacity - "STEPHEN"

30-25-20-15-10-5 reps for time:

• GHD Situps
• Back Extensions
• Knees to Elbows
• Stiff Leg Deadlifts (95#)

CHIPPER

1. Warm Up

• Dynamic Warm Up

2. Skills & Drills

• Walking KB High Pull

For time:

• 1 Arm Overhead KB Walking Lunge
• Knees to Elbows
• KB Snatch
• Chest to Bar Pullups
• Box Jumps (20")
• DB Squat Clean
• Ring Pushups
• GHD Situps
• Back Extensions

CHIPPER

1. Warm Up

• Dynamic Warm Up

2. Skills & Drills

• Walking KB High Pull

For time:

• 1 Arm Overhead KB Walking Lunge
• Knees to Elbows
• KB Snatch
• Chest to Bar Pullups
• Box Jumps (20")
• DB Squat Clean
• Ring Pushups
• GHD Situps
• Back Extensions

CROSSFIT FX TX GAMES 2010

CROSSFIT FX TX GAMES 2010

PRESS, PUSH PRESS, PUSH JERK

1. Warm Up

• Foam Roll
• Row 1000m

2. Strength

• Shoulder Press, 1-1-1-1-1 reps
• Push Press, 3-3-3-3-3 reps
• Push Jerk, 5-5-5-5-5 reps

PRESS, PUSH PRESS, PUSH JERK

1. Warm Up

• Foam Roll
• Row 1000m

2. Strength

• Shoulder Press, 1-1-1-1-1 reps
• Push Press, 3-3-3-3-3 reps
• Push Jerk, 5-5-5-5-5 reps

SWIM WOD

1. Warm Up

• Side, 200-300m

2. Drills (2 sets each)

• Prone Dolphin > Free
• Supine Dolphin > Free

3. Work Capacity - 5 rounds (All out effort!)

• Breast, 50m
• Rest 20 sec

4. Durability (3 rounds)

• Lunges, 15/side
• Knees to Elbows, 15 reps

SWIM WOD

1. Warm Up

• Side, 200-300m

2. Drills (2 sets each)

• Prone Dolphin > Free
• Supine Dolphin > Free

3. Work Capacity - 5 rounds (All out effort!)

• Breast, 50m
• Rest 20 sec

4. Durability (3 rounds)

• Lunges, 15/side
• Knees to Elbows, 15 reps

"TYLER"

1. Warm Up

• Foam Roll

2. Stamina (3 rounds)

• Double Unders, 10-20 reps
• Man-Makers, 5 rounds

3. Work Capacity - "TYLER" - 5 rounds for time:

• Muscle Ups, 7 reps
• SDHP (95#), 21 reps

4. Durability

• GHD Situps, 3x10-20 reps