HAPPY NEW YEAR EVERYONE!!!!!!!!!!!!!!!!!!!!

5 rounds
95lb men; 65lb women
10 burpees deadlift
10 burpees clean
10 burpees clean & jerk
10 bupree snatch
If you drop the bar you start round over

5 Rounds for time:

10 push ups
10 pull ups
10 handstand push ups
10 ring push ups
10 perlet push ups

MERRY CHRISTMAS everyone.

WOD: 24 Dec 09

“Twelve Days of Crossfit”

1 – Overhead Squat

2 – Pull-ups

3 – Thrusters

4 – Sumo Deadlift High Pulls

5 – Golden Ring Dips

6 – Geese a Squatting (air squats)

7 – Swans a swinging (Kettlebells)

8 – Sit-ups

9 – Deadlift

10 – Lords a leaping (Jumping lunges L&R)

11 - Pipers Push Pressing

12 – Burpees

OHSQ, Thrusters, SDHP, PP, DL all done with 95lb for men and 65 lb for women. KB 1 ½ pood men, 1-pood women

Wod: 12 days of Christmas :) 

We will be closing today 1900. Please call Charles if you have any questions. 210-896-5938

We will be open the 24 Dec from 8 till 12:00. Closed 25 26-27-28 and reopen Tuseday 29

50 ohs
10 burpee
50 boxjumps
10 burpee
50 o h lunges
10 burpee
50 boxjumps
10 burpee

Wod is bager
3 rounds for time
30 squat clean
30 pull ups
400 m run

Wod is bager
3 rounds for time
30 squat clean
30 pull ups
400 m run

We will be closed sat and sun have a great weekend and we will see you on Monday ( jordan we will miss you and beckey thank you for allways working hard in the gym.

21 pull ups
21 hspu
21 ring dips
18 pull ups
18 hspu
18 ring dips
15 pull ups
15 hspu
15 ring dips
12 pull ups
12 hspu
12 ring dips
9 pull ups
9 hspu
9 ring dips
6 pull ups
6 hspu
6 ring dips
3 pull ups
3 hspu
3 ring dips

2 minutes of torture max rep in 2 mins
Thrusters(65)
Pull up
KB swing
Sit up
Sprint (run)
Push up
Power clean
Row
Burpees

800 m run
23 burpee pull ups
101 box jumps
400 m run
121 push ups
135 sit ups
800 m run

Wod is Angie
100 sit ups
100 push ups
100 squats

400 m run
21 thrusters
21 pull ups
400 m run
15 thrusters
15 pull ups
400 m run
9 thrusters
9 pull ups

21-15-9
Ohs
Wall ball
Sdhp
Lunges

*****. We will be closed today from 4pm- 5:30pm (1600-1730) to attend Lt Jordan Kahn graduation @ 559th Flying Training Squadron *****.

Sorry for the short notice we will be close the gym today at 14:30(2:30pm). If you have any questions please call Charles at 210-896-5938. We will reopen on Monday. Have a great weekend.

We will not be open on sat so we will do the lumberjack wod to day

20 deadlifts 275/155
400 m run
20 kettlebell 32/24 kg
400 m run
20 ohs 115/75
400 m run
20 burpee
Run 400
20 pull ups chest to bar
Run 400
20 boxjumps
Run 400
20 squat cleans
400 m run

50 40 30 20 10. Double unders and sit ups

3 rounds for time
Row snatch run clean
400 meter row
10 power snatch
400 meter run
10 power clean

Grilled Cumin Fish with Salsa

Fish

2 fish fillets, large

1 garlic clove, finely grated

1tbs ground cumin

1/3 cup olive oil

1/3 cup lemon juice

Salsa

1 cup cherry tomatoes, halved

1 red capsicum,diced

1 bunch parsley, roughly chopped

1 avocado, diced

1 tbs olive oil

2 tbs apple cider vinegar

Instructions

Combine garlic, cumin, olive oil and lemon juice. Place fish in a bowl and rub on cumin mixture.

Cover and place in the refrigerator for 30 minutes.

Pre‐heat a grill to medium heat.

Place fish on grill and cook for 3‐4 minutes each side, or until cooked through.

To make the salsa, place all salsa ingredients into a mixing bowl and combine well.

:) Frankenchiper :)
500 meter row
400 meter run
21 kettlebell swings
12 pull ups
50 thrusters
3 rounds of Cindy
( 5 pullups 10 push ups 15 squats)
30 box jumps 21 handstand push ups
30 kte
30 jumprope
*** make sure you are hydrated before you workout****
Happy Tuesday :)