"Girls" Week

Monday Jan. 25th
"Helen"
3 Rounds of:
400m Run
21 KB Swings (1.5/1)
12 Pull ups

Tuesday Jan. 26th
"Grace"
30 Clean and Jerks (135/95)

Wednesday Jan. 27th
"Diane"
21-15-9
Deadlift (225/155)
HSPU

Thursday Jan. 28th
"Annie"
50-40-30-20-10
Double Unders
Sit ups

Friday Jan. 29th
"Nicole"
20 min AMRAP of:
400m Run
Max Pull ups

Saturday Jan. 30th
"Kelly"
5 Rounds of:
400m Run
30 Box Jumps
30 Wall Balls

Plan out your week based on what you need to work on, workouts you have never done, and workouts you want to improve on. We look forward to seeing everyone give a 100% this week!!

"Tommy V"

21 Thrusters (115/75)
12 15' Rope Climb
15 Thrusters
9 Rope Climb
9 Thrusters
6 Rope Climb

Suffer on Saturday!

Join GSX for a Free CrossFit class every Saturday at 9:00A.M.

Reminder: Body Fat Tests are being held tomorrow. There are still a couple spots available. Email me at chris@gsxathletics.com or call the gym (817-732-7479) and ask for Chris.

Jan 22

Are you a member of the "Hole in the Wall Gang?"

Claim your fame!

5-5-5-5-5

Deadlift

3 sets of:

Max Handstand Push Ups

3x21 Hip Ext.

Saturday 10 A.M. WOD:
"Tommy V"
21 Thrusters (115#)
12 Rope Climb 15'
15 Thrusters
9 Rope Climb
9 Thrusters
6 Rope Climb

Jan 21

5 Rounds of:
30 Sec Max Double Unders
30 Sec Rest

Then,

50-40-30-20-10
Lunges
Sit ups

Jan 20

3 Rounds of:

3 Strict Pull ups

6 Kipping Pull ups

9 Chest to Bar Pull ups

1 Min Rest

Then,

15 Min AMRAP of:

5 Snatch Grip Deadlift

5 Power Snatch

5 OHS

(95#/65#)

Jan 19

Skill Work:
Turkish Get-up

For Time:
500m Row
15 Thruster (95#/65#)
15 Pull ups
500m Row
15 Clean and Jerk (95#/65#)
15 Box Jumps
500m Row
15 Med Ball Slams (20#/12#)
15 Burpees

Jan 18

"The Chief"
5 Rounds of:
3 min AMRAP
3 Power Cleans (135#/95#)
6 Push ups
9 Squats

1 min rest between rounds.

Then,

3 Attempts of:
Max L-Sit Hold