Monthly Archives: November 2017

Cindy…ish

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

G: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Sit Ups

10 Push Ups

15 Air Squats
22-4-22, Day 1 = 1 rep

G: Pull-ups (1 minute Max Rep)

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

P. O. W. E. R.

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

W: Metcon (Weight)

12 MINUTE EMOM (POWER SNATCH)

Minutes 1-3, Three Reps

Add weight

Minutes 4 – 6, Two Reps

Add weight

Minutes 7 – 12, 1 Reps

Add weight as needed!

G: Pull-ups (1 minute max reps)

MG: Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

Paola & Mike

Announcements

Mid Month Switcharoo!!!
Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

GWM: Metcon (Time)

33 Box jump, 24/20

33 Jumping pull-ups

33 KB swings, 53/35

33 Walking Lunge

33 Knees to elbows

33 Push press, 45/35

33 Good Morning/ghd

33 Wall ball 20/14

33 Burpees

33 Double unders

G: Pull-ups (1 minute max Reps)

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

BFIT

Announcements

Mid Month Switcharoo!!!
Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

MWG: Metcon (Time)

3 Rounds (20 Minute Cap)

20 Dead Lift 185/135

200m Run

20 Butterfly Abmat Sit Ups
Redliners 135/95

G: Pull-ups (1 minute max reps. )

GM: Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

16.2

Announcements

Mid Month Switcharoo!!!
Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

GMW: CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
As a minimum this will be a 12 minute AMRAP for everyone.

GMW: CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Sit Ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Pull-ups (1 Minute Max Reps)

Coffland

Announcements

Mid Month Switcharoo!!!
Open Normal Hours Mon-Wed. Closed Thurs.-Sun. For Thanksgiving

Longhorn CrossFit – CrossFit

GM: Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
30 Minute Cap

W: Overhead Squat (Max reps in 1 minute. 95/65)

GM: Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

Annie, are you okay?

Announcements

Mid Month Switcharoo!!!
Open Normal Hours Mon-Wed. Closed Thurs.-Sun. For Thanksgiving

Longhorn CrossFit – CrossFit

MWG: Annie, are you okay? (Time)

21-15-9 REPS FOR TIME

Row (for Calories)

Thrusters (65/45 lbs)

Medicine Ball Cleans (20/14 lbs)

Sumo Deadlift High-Pulls (65/45 lbs)

Wall Balls (20/14 lbs)

Burpees
Stagger start

W: Overhead Squat (Max reps for 1 minute 95/65)

GM: Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

Cleaning up the Clean

Announcements

Mid Month Switcharoo!!!
Open Normal Hours Mon-Wed. Closed Thurs.-Sun. For Thanksgiving

Longhorn CrossFit – CrossFit

WG: Metcon (10 Rounds for weight)

10 min EMOM

3 Cleans 135/95
Redliners 95/65

Rx+ 165/120

G: Metcon (AMRAP – Reps)

10 min EMOM

3 C2B Pull Ups
Pike kip

Redliners pull-ups

Rx+ Muscle Ups

W: Overhead Squat (Max Reps in 1 minute)

GM: Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)

Turkey Trifecta WOD 1

Announcements

Mid Month Switcharoo!!!

Longhorn CrossFit – CrossFit

WG: Turkey Trifecta WOD 1 (Time)

3 Person Team (1 athlete working)

For Time. (10 min Cap)

90 Thruster 115/85, 95/65

70 Burpee Boxes Jump Overs 30/24, 24/20

50 Pull-ups, Jumping

30 Power Clean 135/105, 115/85

20 HSPU, Push Up

10 T2B k290

Prep!

Announcements

Mid Month Switcharoo!!!

Longhorn CrossFit – CrossFit

G: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

7 Push Up

7 Air Squats

7 Pull Ups

7 Sit Ups

G: L-Sit (Accumulate 1 minute)

GM: Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)