Can't get enough Kettlebells!

Rick, Eric and Zac doing a cycle of KettleBell Exercises after a morning WOD.

WOD
3-3-3-3-3-3-3
DeadLift

Posted by Michael

Get Fit anywhere with a KB

Kettlebells - Russian Weight Lifting tool Designed to get you Fit!

WOD
5 Rds For Time:
10 KB Clean to Press (R & L)
5 KB Overhead Squats (R & L)
10 Pull-ups

Posted by Michael

Taking to the Limit

Justin Pushing himself to another level in his 2nd CFC WOD.

WOD
3 Rounds For time:
30 Box Jumps
20 75lb Push Press
10 25 lb Man Makers
250 M Run

Posted by Michael

Coordination, Accuracy, Agility and Balance

Olympic movements are challenging to learn. Learn them and see what happens to your fitness levels.

WOD
For Time:
21 Pull-ups
21 L - Arm DB Snatch
21 R - Arm DB Snatch
15 - 15 -15
9 - 9 - 9

Posted by Michael

Basics 101

Keith, Dean, and Ty Hoping for an end to another Hurricane of a workout.

WOD

"Angie"

In order for time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Posted by Michael

Getting Under the Bar!

The Clean - Most efficient way to get object of the ground and above your body. Nicole and Jen showing the way.

WOD
5 Rounds for time:
10 - 95lb Power Cleans
10 - 2 Pood KB Sumo DL HighPulls
5 - 35 lb One arm Snatch (R)
5 - 35 lb one arm Snatch (L)

Posted by Michael

The Fittest Games Begins

Julie of CF Central and Mike of Crossfit Rockwall off and running as the First ever CF Central Fittest Games Event gets launched off.

WOD
Roaming Phat Cindy
As many RDs in 20 Minutes:
400 M Run
5 Pull-ups
10 Push-ups
15 95lb Squats

Posted by Michael

"Nancy"

Adam making sure he stays engaged before he attempts the overhead squat

WOD

"Nancy"

For Time:

5 Rds

400 m Run

15 Overhead Squats (95 lbs)

The Snatch

Jevon, Crystal, Brendan, Pete, and Ron showing getting their hips down low as the catch the Snatch.

WOD
For Time:
30 X 135 lb Snatch

Posted by Michael

The Clean and Jerk

Bear proving once again that it is mind over matter.

WOD

For Time:

Clean and Jerk

135 lbs X 30

Posted by Michael

Gear up for the Springtime!

6:15 pm Class after the WOD... At least the weather was cooperating.

WOD

6 Rounds for time:

21 Jumping Pull-ups
21 Jumping Ring Dips
21 Overhead Squats
250 M Run

Posted by Michael

Run Hard/ Run Fast

Midland HS Running fast to increase speed, Power, and endurance.
WOD
20 X 40 Yard Dashes
Rest 20 secs after ever sprint

All You Got!

Crossfit Forces you to Give your all. Giving it your all forces you to get even better.

WOD
5 Rounds
Jumping Pull-ups to Failure
Jumping Ring Dips to Failure
Rest one minute

Posted by Michael

Burpees, Thrusters and Swings?!?!

WOD

5 Rounds for time

5 Burpees

10 Situps

15 Thrusters

20 KB Swings

Posted by Michael

Spartan Challenge!

Jeremy and Michael will soon be releasing the information about our new 60 day Challenge
That will guarantee everyone who participates the best shape they've ever known.

WOD
"300 Challenge"
25 Pull-ups
50 Deadlift 135 lbs
50 Push-ups
50 Box Jumps
50 Floor Wipers
50 Clean and Press 16K KB
25 Pull-ups

OverHead Lifts!

Raw strength! One of the key Foundations of CrossFit Workouts. Jenny demostrating the Press.

WOD
Shouder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Posted by Michael

Jump to the Sky

Zac has got some hops

WOD
Complete as many Rds in 20 Minutes:
5 Burpees
10 Push ups
15 KB Swings
400 m Run

Posted by Michael

Back in the Swing of Things

Michael finding his groove with the Kettlebell

WOD

Complete as many Rounds in 20 Minutes:

5 Body Weight Deadlift

10 Med ball Slams 20 lbs

15 KB Swings 1 pood

Posted by Michael

The 13 Lifts of Death

WOD
For Time:
13 DeadLift
13 Dumbell Bench
13 KB Squat Cleans
13 DB Shoulder Press
13 DB Lunges
13 Dips
13 Overhead Squats
13 HandStand Pushups
13 Pull-Ups
13 Thrusters
13 Pushups
13 Renegade Rows
13 Power Shrugs

Posted by Michael

Pull-ups.. Can You?

WOD
10-9-8-7-6-
5-4-3-2-1
For Time:
95 lbs Overhead Squat
Pull-ups
Box Jumps
Sprawls

posted by Michael