"CROSSFIT TOTAL"

1. Warm Up

• Flexibility
• Row 5 minutes

2. Work Capacity - "CROSSFIT TOTAL"

• Back Squat, 1RM
• Press, 1RM
• Deadlift, 1RM

"CROSSFIT TOTAL"

1. Warm Up

• Flexibility
• Row 5 minutes

2. Work Capacity - "CROSSFIT TOTAL"

• Back Squat, 1RM
• Press, 1RM
• Deadlift, 1RM

"BARBARA"

1. Warm Up

• Flexibility
  
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "BARBARA" - 5 rounds for time:

• Pullups, 20 reps
• Pushups, 30 reps
• Situps, 40 reps
• Squats, 50 reps
• Rest 3 minutes between rounds
  

"BARBARA"

1. Warm Up

• Flexibility
  
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - "BARBARA" - 5 rounds for time:

• Pullups, 20 reps
• Pushups, 30 reps
• Situps, 40 reps
• Squats, 50 reps
• Rest 3 minutes between rounds
  

CLEAN & JERK & METCON

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Clean & Jerk 5-5-5-5-5 reps

3. Work Capacity - 5 rounds for time:

• Tire Flips, 10 reps
• Pullups, 10 reps
• Burpees, 10 reps
  

CLEAN & JERK & METCON

1. Warm Up

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Clean & Jerk 5-5-5-5-5 reps

3. Work Capacity - 5 rounds for time:

• Tire Flips, 10 reps
• Pullups, 10 reps
• Burpees, 10 reps
  

MOVING DAY!!

Today, CrossFit NTX is moving to:

• 1017 Shady Oaks Dr., Suite 100, Denton, TX 76205

Contact: Sean Sparks @ 214-597-1631

MOVING DAY!!

Today, CrossFit NTX is moving to:

• 1017 Shady Oaks Dr., Suite 100, Denton, TX 76205

Contact: Sean Sparks @ 214-597-1631

"BROOMSTICK MILE"

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - "BROOMSTICK MILE"

• 25 Back Squats
• 25 Front Squats
• 25 Overhead Squats
• Run 400 meters
• 25 Shoulder Press
• 25 Push Press
• 25 Push Jerk
• Run 400 meters
• 25 Deadlift
• 50 Squat Cleans
• Run 400 meters
• 50 Snatches
• Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

"BROOMSTICK MILE"

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - "BROOMSTICK MILE"

• 25 Back Squats
• 25 Front Squats
• 25 Overhead Squats
• Run 400 meters
• 25 Shoulder Press
• 25 Push Press
• 25 Push Jerk
• Run 400 meters
• 25 Deadlift
• 50 Squat Cleans
• Run 400 meters
• 50 Snatches
• Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

KETTLEBELL & OLY DRILLS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Stamina (2 rounds)

• KB Clean & Press, 10 reps/side
• KB High Windmill, 10 reps/side
• Tuck Sit or L-Sit, 30 sec - 1 min
• KB Snatch, 10 reps/side
• 1 Arm KB Overhead Squat, 10 reps/side

3. Work Capacity - 5-4-3-2-1 reps for time:

• Heaving Snatch Balance
• Snatch Push Press
• Snatch Deadlift
• Hang Snatch

KETTLEBELL & OLY DRILLS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• MB Clean Warm Up

2. Stamina (2 rounds)

• KB Clean & Press, 10 reps/side
• KB High Windmill, 10 reps/side
• Tuck Sit or L-Sit, 30 sec - 1 min
• KB Snatch, 10 reps/side
• 1 Arm KB Overhead Squat, 10 reps/side

3. Work Capacity - 5-4-3-2-1 reps for time:

• Heaving Snatch Balance
• Snatch Push Press
• Snatch Deadlift
• Hang Snatch

BENCH PRESS & "WAR FRANK"

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Row 1000m

2. Strength

• Bench Press, 3-3-3-3-3 reps

3. Work Capacity - "WAR FRANK" - 3 rounds for time:

• Muscle Ups, 25 reps
• Squats, 100 reps
• GHD Situps, 35 reps

BENCH PRESS & "WAR FRANK"

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Row 1000m

2. Strength

• Bench Press, 3-3-3-3-3 reps

3. Work Capacity - "WAR FRANK" - 3 rounds for time:

• Muscle Ups, 25 reps
• Squats, 100 reps
• GHD Situps, 35 reps

SDHP & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• NASM Dynamic Warm Up

2. Strength

• SDHP, 5-5-5-5-5 reps

3. Work Capacity - For time:

• Thrusters (95#/65#), 21-15-9 reps
• Back Extensions, 42-30-18 reps

SDHP & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• NASM Dynamic Warm Up

2. Strength

• SDHP, 5-5-5-5-5 reps

3. Work Capacity - For time:

• Thrusters (95#/65#), 21-15-9 reps
• Back Extensions, 42-30-18 reps

PULLUPS & "B-DUB 1000" / "ANNIE"

1. Warm Up

• Foam Roll & T-Ball
• Burgener Warm Up
• Skill Transfer Drills
• Run 1 Mile

2. Strength

• Weighted Pullups, 3RM OR Assisted Pullups, 3-3-3-3-3-3-3 reps

3. Work Capacity

"B-DUB 1000" - For time:

• Double Unders, 1000 reps

"ANNIE" - 50-40-30-20-10 reps for time

• Double Unders
• Situps

PULLUPS & "B-DUB 1000" / "ANNIE"

1. Warm Up

• Foam Roll & T-Ball
• Burgener Warm Up
• Skill Transfer Drills
• Run 1 Mile

2. Strength

• Weighted Pullups, 3RM OR Assisted Pullups, 3-3-3-3-3-3-3 reps

3. Work Capacity

"B-DUB 1000" - For time:

• Double Unders, 1000 reps

"ANNIE" - 50-40-30-20-10 reps for time

• Double Unders
• Situps

BARBELL COMPLEX & 5x MAX WATTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength - Barbell Complex - 5 rounds, 6 reps each:

• Deadlift
• Bent Over Row
• Hang Squat Clean
• Front Squat
• Push Press
• Back Squat
• Burpees

3. Endurance - 5x Max Watts

• Row your body weight in watts for 1 min
• At the 1 minute mark, pull 8 strokes as hard as possible to attain max watts
• Rest 2 minutes between rounds

BARBELL COMPLEX & 5x MAX WATTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength - Barbell Complex - 5 rounds, 6 reps each:

• Deadlift
• Bent Over Row
• Hang Squat Clean
• Front Squat
• Push Press
• Back Squat
• Burpees

3. Endurance - 5x Max Watts

• Row your body weight in watts for 1 min
• At the 1 minute mark, pull 8 strokes as hard as possible to attain max watts
• Rest 2 minutes between rounds

METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - For time:

• Row 500m
• Push Press (95/40), 21-18-15-12 reps

3. Durability (2-3 rounds)

• Back Extensions, 20 reps
• Box Jumps, 20 reps
• GHD Situps, 20 reps

METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Work Capacity - For time:

• Row 500m
• Push Press (95/40), 21-18-15-12 reps

3. Durability (2-3 rounds)

• Back Extensions, 20 reps
• Box Jumps, 20 reps
• GHD Situps, 20 reps

10 MIN AMRAP

1. Warm Up

• Dynamic Warm Up
• Speed & Agility Ladder Drills

2. Work Capacity - AMRAP, 10 Min

• Back Extensions, 15 reps
• Knees to Elbows, 15 reps
• Overhead Squats (95#), 15 reps

10 MIN AMRAP

1. Warm Up

• Dynamic Warm Up
• Speed & Agility Ladder Drills

2. Work Capacity - AMRAP, 10 Min

• Back Extensions, 15 reps
• Knees to Elbows, 15 reps
• Overhead Squats (95#), 15 reps

BACK SQUATS & SHOULDER PRESS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Strength

• Back Squats, 3-3-3-3-3 reps
• Shoulder Press, 3-3-3-3-3 reps

3. Durability

• Reverse Hypers, 3x10
• 1 arm KB Press, 3x10/side

BACK SQUATS & SHOULDER PRESS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Strength

• Back Squats, 3-3-3-3-3 reps
• Shoulder Press, 3-3-3-3-3 reps

3. Durability

• Reverse Hypers, 3x10
• 1 arm KB Press, 3x10/side

METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• Lateral Tube Walk, 2x
• 3D SL DB Press, 5/side/MP
• Walking Lunge to Balance with Rotation
• Front Lever Tuck Hold, 30 sec OR Reverse Crunches, 15 reps

3. Work Capacity - 3 rounds for time:

• Run 800m
• Bench Press (135#), Max Reps
• Pushups, Max Reps

METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• Lateral Tube Walk, 2x
• 3D SL DB Press, 5/side/MP
• Walking Lunge to Balance with Rotation
• Front Lever Tuck Hold, 30 sec OR Reverse Crunches, 15 reps

3. Work Capacity - 3 rounds for time:

• Run 800m
• Bench Press (135#), Max Reps
• Pushups, Max Reps

"DANNY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• Prone Superman, 20 reps
• Knees to Elbows, 20 reps
• GHR, 5 reps
• SLRDL, 10 reps/side
• Side Power Box Jumps, 10 reps/side

3. Work Capacity - "DANNY" - AMRAP 20 min

• Box Jumps (24"/20"), 30 reps
• Push Press (115#/80#), 20 reps
• Pullups, 30 reps

"DANNY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2 rounds)

• Prone Superman, 20 reps
• Knees to Elbows, 20 reps
• GHR, 5 reps
• SLRDL, 10 reps/side
• Side Power Box Jumps, 10 reps/side

3. Work Capacity - "DANNY" - AMRAP 20 min

• Box Jumps (24"/20"), 30 reps
• Push Press (115#/80#), 20 reps
• Pullups, 30 reps

SOUTH CENTRAL SECTIONALS WOD#1

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Ring Support Hold, 3x30-60sec

2. Stamina (2 Rounds)

• Floor Bridge, 20 reps
• Side Plank, 30-60sec/side
• SL Bent Over DB Row, 10/side
• Front Lunge to Low Reach w/DB, 10/side
• Butt Kicks to Stability, 10 reps

3. Work Capacity - 3 rounds for time:

• Row 500m
• Squat Cleans (135#/85#), 10 reps
• Pullups, 10 reps

SOUTH CENTRAL SECTIONALS WOD#1

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Ring Support Hold, 3x30-60sec

2. Stamina (2 Rounds)

• Floor Bridge, 20 reps
• Side Plank, 30-60sec/side
• SL Bent Over DB Row, 10/side
• Front Lunge to Low Reach w/DB, 10/side
• Butt Kicks to Stability, 10 reps

3. Work Capacity - 3 rounds for time:

• Row 500m
• Squat Cleans (135#/85#), 10 reps
• Pullups, 10 reps

"NTX"

1. Warm Up

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

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

• Deadlift (250#)
• GHD Situps
• Overhead Squats (100#)
• Double Unders

3. Durability (2-3 rounds)

• Ring Pushups Variation, 10 reps
• Pullups, 10 reps
• Situps, 10 reps

"NTX"

1. Warm Up

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

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

• Deadlift (250#)
• GHD Situps
• Overhead Squats (100#)
• Double Unders

3. Durability (2-3 rounds)

• Ring Pushups Variation, 10 reps
• Pullups, 10 reps
• Situps, 10 reps

STAMINA

1. Warm Up

• Foam Roll
• Run 800m or Row 1000m
• Burgener Warm Up
• Skill Transfer Drills

2. Strength (3 rounds)

• Curtis P: Power Clean+Lunge R+Lunge L+Press
• Tuck Sit (30 sec hold)
• Speed Ladder

3. Stamina (2 rounds)

• Posterior Lunge w/ Overhead Reach
• Knees to Elbows, 20 reps
• GHR, 5 reps
• Double Unders, 20 reps or 100 Singles
• SLS w/ Side Overhead Reach, 10/side
• Tabata Sledgehammer, 20:10x8 (4/side)

STAMINA

1. Warm Up

• Foam Roll
• Run 800m or Row 1000m
• Burgener Warm Up
• Skill Transfer Drills

2. Strength (3 rounds)

• Curtis P: Power Clean+Lunge R+Lunge L+Press
• Tuck Sit (30 sec hold)
• Speed Ladder

3. Stamina (2 rounds)

• Posterior Lunge w/ Overhead Reach
• Knees to Elbows, 20 reps
• GHR, 5 reps
• Double Unders, 20 reps or 100 Singles
• SLS w/ Side Overhead Reach, 10/side
• Tabata Sledgehammer, 20:10x8 (4/side)

MARCH PAINSTORM

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - MARCH PAINSTORM - 20 rounds for time:

• Run 200m
• Pullups, 5 reps
• Pushups, 10 reps
• Thrusters, 5 reps

Thruster Weight:

• Rounds 1-5: 95#/65#
• Rounds 6-10: 105#/75#
• Rounds 11-15: 115#/85#
• Rounds 16-20: 135#/95#

MARCH PAINSTORM

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - MARCH PAINSTORM - 20 rounds for time:

• Run 200m
• Pullups, 5 reps
• Pushups, 10 reps
• Thrusters, 5 reps

Thruster Weight:

• Rounds 1-5: 95#/65#
• Rounds 6-10: 105#/75#
• Rounds 11-15: 115#/85#
• Rounds 16-20: 135#/95#

SNATCH

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1 RM
• Snatch Pulls, 3x3 (90% of 1 RM)
• Snatch Deadlifts, 3x3 (100% of 1 RM)

3. Durability

• MP Box Jump Ups
• Plank Circuit

SNATCH

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1 RM
• Snatch Pulls, 3x3 (90% of 1 RM)
• Snatch Deadlifts, 3x3 (100% of 1 RM)

3. Durability

• MP Box Jump Ups
• Plank Circuit

CLOSED

Coach Burleson & Coach Burgener

CLOSED

Coach Burleson & Coach Burgener

"TABATA SOMETHING ELSE"

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - "TABATA SOMETHING ELSE"

• Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between intervals.

"TABATA SOMETHING ELSE"

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - "TABATA SOMETHING ELSE"

• Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between intervals.

BENCH PRESS & "JT"

1. Warm Up

• Foam Roll
• Flexibility
• Tabata Kettlebell Warm Up

2. Strength

• Renegade Rows, 5-5-5-5-5 reps
• Bench Press, 1 RM

3. Work Capacity - "JT" - 21-15-9 reps for time:

• HSPU
• Ring Dips
• Pushups

BENCH PRESS & "JT"

1. Warm Up

• Foam Roll
• Flexibility
• Tabata Kettlebell Warm Up

2. Strength

• Renegade Rows, 5-5-5-5-5 reps
• Bench Press, 1 RM

3. Work Capacity - "JT" - 21-15-9 reps for time:

• HSPU
• Ring Dips
• Pushups

RUN & ROW INTERVALS

1. Warm Up

• Foam Roll
• T-Ball
• Flexibility
• Dynamic Warm Up
• CFE Run Drills

2. Work Capacity - 8 Rounds For Time:

• Run 400m or Row 500m
• 90 second recovery between sets

RUN & ROW INTERVALS

1. Warm Up

• Foam Roll
• T-Ball
• Flexibility
• Dynamic Warm Up
• CFE Run Drills

2. Work Capacity - 8 Rounds For Time:

• Run 400m or Row 500m
• 90 second recovery between sets

BACK SQUATS

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Back Squats, 5-5-5-5-5 reps

3. Stamina (3-5 rounds)

• Turkish Get Up, 5 reps
• GHD Situps, 20 reps
• Reverse Hypers, 10 reps
• GHR, 5 reps

BACK SQUATS

1. Warm Up

• Foam Roll
• Dynamic Warm Up

2. Strength

• Back Squats, 5-5-5-5-5 reps

3. Stamina (3-5 rounds)

• Turkish Get Up, 5 reps
• GHD Situps, 20 reps
• Reverse Hypers, 10 reps
• GHR, 5 reps