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Build A True Community with our CrossFit Strong Tracker!
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Athletes
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 11:00 AM. The FREE introductory class consists of a detailed description about CrossFit.
Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).
This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.
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The CrossFit Program was developed to enhance an individual's competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
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Come try it out for a month, if you are not satisfied for any reason I will refund your money.
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Mar 12 2010 - Equals 100
10 rounds of:
Run 40M
Burpees
Run 40M
10 DeadLift (135/95)
Run 40m
Burpee
Run 40m
10 Pullups
---30 Min Cap--- If you dont/cantt finish in 30 minutes, your score is 30:00. You can still finish and track your score in comments.
Non-RX is 5 Deadlift / 5 Pullups / 5 Burpees
10 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Burpees | 100 reps |
| 2. | Dead Lift | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), 100 reps |
| 3. | Pull-Ups | 100 reps |
| 4. | Run | 1500.00 meters (4921.5 feet) 1 rep |
Mar 11 2010 - Sectional Tribute
Pennsylvania/Maryland/Delaware Section
As many rounds as possible in 20 minutes of:
Row 1000m - This is only done once to start the heat.
Then:
20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups
1 round(s) for Reps
| Exercise Details | ||
|---|---|---|
| 1. | Row | 1000.00 meters (3281.0 feet) 1 rep |
| 2. | Double Unders | 20 reps |
| 3. | Wall Balls | Men: 20 lbs. (9.08 kgs.), Women: 14 lbs. (6.356 kgs.), 15 reps |
| 4. | Ring Push-Ups | 10 reps |
| 5. | Pull-Ups | 5 reps |
Mar 11 2010 - CF Endurance - Four Squared
Sprint 1000 meters then return to the 1st corner and perform the designated exercise. Sprint to the 2nd corner / exercise, 3rd corner / exercise, 4th corner / exercise. Complete four rounds within a 20 minute time cap. Score by total distance.
Corner 1 - KB swings (16 reps)
Corner 2 - ATC squats (16 reps)
Corner 3 - Dumbell snatch (8 each arm)
Corner 4 - Lunges (8 each leg)
for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Mar 10 2010 - Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Thrusters | Men: 95 lbs. (43.13 kgs.), 45 reps |
| 2. | Pull-Ups | 45 reps |
Mar 9 2010 - Sectional WOD 3 Tribute
For time:
Run 250m
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m
Everything But the Snatches.
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 250.00 meters (820.3 feet) 2 reps |
| 2. | KettleBell Swing | Men: 55 lbs. (24.97 kgs.), Women: 35 lbs. (15.89 kgs.), 25 reps |
| 3. | OverHead Squat | Men: 75 lbs. (34.05 kgs.), Women: 45 lbs. (20.43 kgs.), 25 reps |
| 4. | Box Jumps | 0.61 meters (2.0 feet) 25 reps |
| 5. | SDLHP | Men: 75 lbs. (34.05 kgs.), Women: 45 lbs. (20.43 kgs.), 25 reps |
| 6. | Thrusters (Dumbbell) | Men: 75 lbs. (34.05 kgs.), Women: 45 lbs. (20.43 kgs.), 25 reps |
Mar 9 2010 - CF Endurance - AWESOME WEATHER RUN!
Run 400 / 1 minute rest.
Run 400 / 3 minute rest.
Run 1600 / 3 minute rest.
Run 400 / 1 minute rest.
Run 400 / done.
All out effort. BRING YOUR STOPWATCH!
Score for time excluding your rest period (8 minutes).
for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Mar 8 2010 - No More Balls
11-9-7
200m OH Ball Run (25/16)
Clean or Modified (135/95)
Renegade Row (35/20)
--Modified = Pwr Clean then Adjust then Front Squat (Still RX)
3 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Smash Ball Run | 200.00 meters (656.2 feet) Men: 25 lbs. (11.35 kgs.), Women: 16 lbs. (7.264 kgs.), |
| 2. | Clean | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), 27 reps |
| 3. | Renegade Row | Men: 70 lbs. (31.78 kgs.), Women: 40 lbs. (18.16 kgs.), 27 reps |
Mar 6 2010 - CF Endurance - Hello Hill
Buy in: 2 mile group run @ conversational pace (75-80% RPE).
WOD: 400 meter hill repeats at high exertion (90-95%). Dont stop or walk at the finish - keep running. Recover down the hill maintaining good running form, hit the bottom and immediately start back up.
RX: 6 rounds; Non-RX 4 rounds.
25 minute cap.
6 round(s) for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Mar 6 2010 - Roll the Dice
Complete Smash Ball Circuit with your partner. Roll the dice at your station. Add 10 to the number on the dice and each person completes the number of reps. Ex: Roll a 4 = 14 reps. Both you and your partner must complete the reps before moving to the next station carrying your smash ball (any style of carry). 3 rounds for time.
Station 1: Smash Ball
Station 2: Smash Ball Situps
Station 3: Smash Ball Burpees
Station 4: 1 minute Smash Ball Plank
Station 5: Smash Ball Russian Twists
Station 6: Smash Ball Overhead Lunges
3 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Smash Ball Circuit | |
Mar 5 2010 - Two Boys and a Girl Bday
Happy Birthday! LandanW, Ramsicus, Julie!
(Sorry No Picture) - Send me funny ones if you have them.
1 Mile Run
10 Rounds of:
3 BodyWeight DeadLifts
3 AirSquats
3 Burpees
1 Mile Run
And of course and BDay Suprise
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 1600.00 meters (5249.6 feet) 1 rep |
| 2. | Dead Lift | 30 reps |
| 3. | Air Squats | 30 reps |
| 4. | Burpees | 30 reps |
| 5. | Run | 1600.00 meters (5249.6 feet) 1 rep |
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Free Intro
3/13/2010 at 11:00 am
Crossfit Strong [Dallas] -
MARATHON KIDS FINAL MILE
3/27/2010 at 08:00 am
Loos Stadium [Addison] -
CrossFit Running Certification
4/17/2010 at 08:00 am
Crossfit Strong Dallas [Dallas]
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CrossFit Yoga |
CF Strong Big D Marathon
|
CF Level 1 -- Feb 27 |
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