Sarah & Cristine
Sarah & Cristine competing!
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Crossfit Friendswood’s philosophy is to inspire, educate, and motivate. Using fitness as our platform, we offer an opportunity for our members to evolve mentally, physically, and emotionally. We will help you learn the skills and techniques necessary to make life long changes.

Who We Are

who-we-are

At CrossFit Friendswood we are community.  We are a box that offers intensive coaching and support coupled with a community of incredible people.  Together we bring an atmosphere of motivation and greatness that makes fitness fun while still being incredibly challenging.

What We Do

At CrossFit we train incredibly hard; harder than most thought they were capable of.  Everyday our athletes break down barriers and set new standards for themselves.  Our training is intense, and it creates a bond among our members that can’t be faked or manufactured.  Together we sweat, we bleed, we expose weaknesses and we get stronger…together.

How We Do It

how-we-do-it

We use constantly varied high intensity functional movement and bring in a community atmosphere where everyone is incredibly supportive.  It’s impossible not to get results here.


Wod O Ween


Main – CrossFit

Warm-up

Do it to it. (No Measure)

250 meter row

10 push ups

10 super mans

10 atomic sit ups

X2

Metcon

Metcon (Time)

50 goblet squats 53/35

40 burpees

30 pullups

20 hand release push ups

10 power cleans 135/95

Metcon

Metcon (Time)

zombie run

two groups one ghosts one goblins

800 m run combine total time for groups and compare

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thursday


Main – CrossFit

Warm-up

OHS/ Mobility (No Measure)

2 rounds

10 pass throughs with pvc

10 OHS facing the wall with pvc

10 sampson stretch with pvc

5 burpees

Metcon

Metcon (Time)

21 power snatch 115/75

9 front rack lunges (total)

21 toes to bar

15 power snatch

15 front rack lunges 115/75

15 toes to bar

9 power snatch

21 front rack lunges

9 toes to bar

CASH OUT

2rds

10 hollow body rocks

1 min plank hold

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Wednesday


Main – Advanced CrossFit

Choose ONE between A, B, and C based on weaknesses

Warm-up

(No Measure)

3 Slow Rounds

20 Cal Row

60 ft HS walk

Strength Skill

Deadlift (6X3 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

40 MIN AMRAP

20 Power Snatches 135/95

30 Burpee Box Jump Overs 24/24″

40 Cal Row

CASH OUT

Metcon (Time)

4 Rounds

Run 400m

Rest 1:1

Interval

A)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

30 Double Unders

10 Cal Row

7 Muscle Ups

Weightlifting

B)

Power Clean (3×3 2×2 1×1)

Strength Skill

C)

Pull-ups (2 -4-6-8-10-12-10-8-6-4-2)

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wednesday WOD


Main – CrossFit

Warm-up

warm (No Measure)

1 rd

10 pistols

10 jumping squat into burpee

10 atomic sit ups

10 side lunges

Weightlifting

Back Squat (1×20 reps )

Metcon

Metcon (Time)

3rds

30 kb 53/35

15 box jumps 24/20

400 m run

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tuesday


Main – CrossFit

Warm-up

OHS/ Mobility (No Measure)

2 rounds

10 pass throughs with pvc

10 OHS facing the wall with pvc

10 sampson stretch with pvc

5 burpees

Weightlifting

Hang Snatch (3×3 work good form only build if form good)

Metcon

Metcon (Time)

21 wall balls 20/14

21 deadlifts 185/135

50 double unders

15 wall balls

15 deadlifts

50 double unders

9 wall balls

9 deadlifts

50 double unders

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Shoulder Killer


Main – Advanced CrossFit

Choose TWO between A, B, C based on weaknesses

Warm-up

(No Measure)

3 slow rounds

600m row

20 Bar OHS

7 strict ring dips

Strength Skill

Metcon (Distance)

Static Box Jump

8×3 @ 70%

Weightlifting

Clean and Jerk (4×1 @ 90% or more)

Metcon

Metcon (No Measure)

Every 2 min EMOM for 20 minutes

350m Row

Metcon

A)

Metcon (Time)

3 Rounds

7 burpee muscle ups

7 Deadlifts (335/235)

Metcon

B)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

200 m sprint

10 HSPU

30 sec rest

Weightlifting

C)

Overhead Squat (3×3, 2×2, 1×1 AHAP)

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mon


Main – CrossFit

Warm-up

The warmer (No Measure)

2 rds

10 wall squats

30 sec hold at 90 with plate out in front

5 burpees

10 ground to overhead with plate

high knees in place for 20 sec

Metcon

Metcon (Time)

1 k row then

3rds

10 clean and jerks 135/95

10 burpees over the bar

10 chest to bar pullups

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mon


Main – CrossFit

Metcon

Metcon (Time)

1 k row

then 3rds

10 clean and jerks 135/95

10 burpees over the bar

10 chest to bar

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Sat WOD


Main – Advanced CrossFit

Weightlifting

Deadlift (4X1 @ 90% OR MORE)

Weightlifting

Power Snatch (4X1 @ 90% OR MORE)

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner

30 c and j 135/95

200 m run

50 sdlhp

200 m run

50 burpees

200 m run

30 c and j

CASH OUT

race to 100

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