Partner Gym

Sunday 527

Published on November 29, 2009, by in WOD.

Ft. Hood Donations

Endurance: 2-mile swim or :30 minutes of Leap Frog with your kids.



Saturday 526

Published on November 28, 2009, by in WOD.

Ft. Hood Dontations

CrossFit: AMRAP in 20:00 of 10-atomic situps, 20 leg-levers, 30 flutter kicks.

Strength: 25-pistols each leg.

Endurance: 20-40 meter sprints, :30 seconds rest.

Leading from the front, of 130 participants, Janice finished 1st, Daniel 3rd and Steve 7th.



Friday 525

Published on November 27, 2009, by in WOD.

Ft. Hood Donations

CrossFit: 10 rounds of 10-push-ups, 15-sit-ups, 20-lunges.

Strength: 25-Handstand push-ups.

Endurance: 3-mile jog.

Pain is the greatest teacher.


Yesterdays Results

Thursday Th1


Wednesday 523

Published on November 25, 2009, by in WOD.

Ft. Hood Donations

CrossFit: Weight Lifting Level 1-4 strength testing.  

Warm-up: JA's, 25-OH Squats, 25-Wall ball, 5:00 minutes of prep lifts before max effort.

Back Squat: Minimum standards, L1 0-BW, L2-BW, L3 1.5x BW, L4 2x BW.

Shoulder Press: MS,  L1 1/4 BW, L2 1/2 BW, L3 3/4 BW, L4 BW.

Dead-Lift: MS, L1 3/4 BW, L2 1.5x BW, L3 2x BW, L4 2.5x BW.

Coaching Notes: Ensure you arrive early enough to weigh in. Preparation for and selection of the load for max effort lifts is up to the athlete. Athletes will be given 3-attempts per max effort only. Athletes will be given the first 15:00 minutes of class to warm-up. Each new lifting series will commence every 15:00 minutes. Lifts not performed within the 15:00 minutes time frame will not be counted. Scheduled class times will be strictly adhered too. Get a solid score and then make bold additions to the load.


Yesterdays Results

Tuesday T1


Tuesday 522

Published on November 24, 2009, by in WOD.

CrossFit:Monostructural Level 1-4 Speed Training

Warm-up: 5:00 JR, 100 meter jog, 400 meter run, 100 meter sprint, 500 meter row.

400 meter run: Minimum standards, Level-1 2:04, Level-2 1:34, Level-3 1:19, Level-4 1:04.

500 meter row: MS, L1-M 1:55 W 2:20, L2-M 1:45 W 2:00, L3-M 1:32, W 1:50, L-4 M1:25 W 1:40

800 meter run: MS, Level-1 4:20, L2-3:20, L3-2:50, L4-2:20.

JR Singles or Doubles, (1:00):MS,  L-1 S30, L2 S50, L3 D30, L-4 D50.

2000 meter row: MS, L1-M 8:10 W 9:50, L2- M 7:30 W 8:50, L3-M 7:00 W 7:50, L4-M 6:40 W 7:30.


1-Mile Run: MS L1-9:00, L2-7:00, L3-6:00, L4-5:00.

Coaching Notes: Please dress according to the weather. Athletes will be given 3:00 minutes rest between evaluations. All runs except for 1-mile run will start and finish at bottom of stairs.


Yesterdays Results

Monday M1