Saturday Sept 13

WOD

"CrossFit Baseball"

1st base - 10 Pull-ups

2nd base - 10 Air Squats

3rd base - 400m Run

Home - 10 Box Jumps

Rules:

-If you are caught using incorrect ROM or not meeting standards, you must go back to 1st base

- When you complete a 'run', head back to 1st base and begin again

- The team with the most runs at the end of 20 minutes wins!

Friday Sept 12

WOD

5 - 5 - 5 - 5 - 5

Deadlift

Finish with progressive burpees:

Minute 1 - One burpee

Minute 2 - Two burpees

Minute 3 - Three burpees

*Continue with this until you cannot complete the required number of burpees within that minute

Ken timing John doing "Randy"

Thursday, Sept. 11

WOD

"Randy"

75 Power Snatch (75*rxd)

Andrew hammering out some thrusters.

Wednesday Sept. 10

WOD

5 Rounds

10 Knees-to-Elbows

10 Burpees-to-Box jumps

10 Thrusters

Do not forget to sign up for "Fight Gone Bad" Sept. 24 is the deadline.

Tuesday Sept 9

WOD

15 Cleans (95#)

1 Pull-up

13 Cleans
3 Pull-up

11 Cleans
5 Pull-up

9 Cleans
7 Pull-up

7 Cleans
9 Pull-up
5 Cleans
11 Pull-up
3 Cleans
13 Pull-up
1 Clean
15 Pull-up

Charlie at the bottom of one of his 65 cleans today. Good work, man!

Monday Sept 8

WOD

1k row

50 push-ups

1k row

50 squats

50 SDLHP (75#)

Raiford hitting High Pulls with 95#

_______________________________________________

And for anyone wondering....THIS is how you move a med ball down-field! Explosive power in action.

Sunday Sept 7

Rest Day

Dave pulling hard on this 475# DL

Saturday Sept 6

WOD

4 rounds for time of:

400m Run

15 med ball cleans

15 burpees

15 KB swings

Friday Sept 5

WOD

5 rounds for time of:

50m Med Ball throw

10 KB Swings (24kg)

50m Med Ball throw

10 SDLHP (95#)

Manton looking strong, showing good technique and awesome ROM on his KB swings

Thursday Sept 4

WOD

Shoulder Press

3-3-3-3-3

Don't forget to register for the National Fight Gone Bad workout on September 27th!!

Wednesday Sept 3

WOD

5 rounds for time of:

15 Thrusters

15 Ball Slams

15 Burpees

GSX will be participating in the National Fight Gone Bad workout. For information on the event, please visit the Athletes For A Cure website and read up on the rules for the event. September 24 is the deadline for most of the registration stuff, so make sure you don't drop the ball on this one. Get in and let us know you're gonna participate. And fear not...you'll see all us trainers and staff out there getting layed out for all three rounds too! NO EXCUSES....

Tuesday Sept 2

WOD

40-30-20-10

Tire Flips

Wall Balls (20#)

Chuck getting mean on the tire flips

______________________________________________

Good work ladies!!

______________________________________________

Monday Sept 1

Level 1 Certification Weekend!

Our certification weekend was, again, a huge sucess. We had a record 71 participants for this cert and everything still managed to run smoothly. Big thanks to CrossFit for putting on a great cert and thanks to all the GSX staff and family that helped out.

Todd covering proper push-up ROM and standards

__________________________________________

Jolie resting in the squat during a round of Tabata

__________________________________________

Some members of Fort Worth's very own Police Department were able to make it out to this cert. Here's Brandon at the top-end of his thruster.

__________________________________________

__________________________________________

The rain rolled in and added a whole other element to the workout

__________________________________________

__________________________________________

__________________________________________

My man Chuck ensuring proper depth on push-ups

__________________________________________

Annnnnnd on a side note, the big GSX Shoe Sale went off without a hitch this past week and was apparently a huge hit!

Thursday August 28

WOD

AMRAP in 20 min of:

5 pull-ups

10 push-ups

15 squats

20 sit-ups

No question about range of motion in Samantha's squat! Rockin'!

Wednesday August 27

WOD

3 rounds for time of:

50 lunge steps

40 KB swings

30 push-ups

20 sit-ups

10 box jumps

James showing good form on an overhead squat during our CF Kids camp.

_____________________________________________

David railing some presses during yesterday's shoulder killer.

Tuesday August 26

WOD

500m Row
21 Shoulder Press (95#)
500m Row
21 Push Press (95#)
500m Row
21 Push Jerk (95#)

Dutch performs the Deadlift Challenge: Double body weight deadlift (315#), 15 reps touch-and-go!

Monday August 25

WOD

AMRAP in 20 min of:

10 wall balls

10 pull-ups

10 push-ups

10 box jumps

______________________________________________

*If you have any photographs, videos, links, or any other content that you would like to see posted to the blog, please email them to jason@gsxathletics.com with "Blog Content" as the subject line. Thanks!

Friday August 22

WOD

3 rounds for time of:
21 Thrusters (95#)

21 Back Squats (95#)

21 Pull-ups

Thursday August 21

WOD

3 rounds for time of:

500m Row

30 Wall Balls (20#)

30 Sit-ups

Wednesday August 20

WOD

5 rounds for time of:

20 Slam Balls

15 Ring Dips

5 Dead Lifts (225# rx)

Tuesday August 19

WOD

"Fight Gone Bad"

Three rounds of:

Row

75# Push Press

24" Box Jump

75# SDLHP

10' Wall Ball

Each excercise is done for 1 minute with a 1 minute rest between rounds. Total is calculated by adding total number of reps for each excercise. Count calories on the rows.


Fort Worth Police Academy Instructors Jamie Johnson and Bob Southerland

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________

_______________________________

Needless to say, the guys and gals were SMOKED!

_______________________________

Congratulations Class 121! Thanks to the instructors for allowing us to give all the new recruits a taste of the Kool-Aid!

Monday August 18

WOD

5 rounds for time of:

10 cleans

15 burpees

20 sit-ups

25 squats

Our CrossFit kids camp began today and as you can see by Cameron's back squat, they're all doing a great job picking up the technique. Good job guys!

________________________________

Jolie from CrossFit One World getting set before her deadlift

Sunday August 17

CrossFit Level 1 Cert Weekend

____________________________

A litte pre-workout warmup

____________________________

Here a Level 1 participant demonstrates perfect KB Swing technique, while in the background, Dave demonstrates, well...less than perfect technique. Gotcha Dave!

____________________________

Big thanks to CrossFit Staff for putting on another excellent Level 1 Cert at GSX!

Thursday August 14

WOD

7 rounds for time of:

12 KB Swings (1.5 pood)

10 Ring Dips

6 Deadlifts (185# rx'ed)

*Please post loads and times to comments

Ken getting set for a snatch...

Wednesday August 13

WOD

"G.I. Jane"

100 Burpee Pull-Ups for time

CrossFit Homies...

Tuesday August 12

WOD

30-20-10 of:

Bar Thrusters

Pull-Ups

Box Jumps

*Please post loads and times to comments

My man Chad gettin' his squat on!

_________________________________

Check out the competition that's going down at CF Dallas Central on August 23: ROSHAMBO

Instructions for registering are found on their site. They have TWO divisions: the CF Division which allows scaling and the Elite Division which does not. It would be great to get some GSX representation out there and this is a good way to show support for a local affiliate. If you plan on signing up, please email jason@gsxathletics.com so I can form a list of any GSX competitors we'll have out there.

Monday August 11

WOD

1000m Row
25 Sit-ups
750m Row
50 Sit-ups
500m Row
75 Sit-ups
250m Row
100 Sit-ups

*Please post times to comments

Sunday August 10

Rest Day

_________________________________________

Master Adrian Gonzales, GSX Facility Director and Director of GSX Tae Kwon Do, led a few of our TKD camp attendees through our very own "GSX Olympic Games" on Friday. Here are a few of the medal winners. Big thanks to Jaston, Josh, and Christian for helping to make the camp a success!

Saturday August 9

WOD

200m Run

1 Burpee Box Jump

200m Run
2 Burpee Box Jump

200m Run
3 Burpee Box Jump

200m Run
4 Burpee Box Jump

200m Run
5 Burpee Box Jump

200m Run
6 Burpee Box Jump

200m Run
7 Burpee Box Jump

200m Run
8 Burpee Box Jump

200m Run
9 Burpee Box Jump

200m Run
10 Burpee Box Jump

A few of our Saturday folks on their way back to the gym during their 200m run. This Saturday was an awesome turn out with a total of 19 CrossFit participants, many of which were new. Keep it up guys! We love seeing new faces.