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.


Partner Murph


Main – CrossFit

Active Warm Up (No Measure)

50 singles

25 left leg

25 right leg

25 double unders (make attempts)

10 jumping lunges (5 each leg)

10 air squats

x2

Metcon

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
*Both partners will run the full mile together. You will split the rest of the workload.

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TURKEY DAY MASSACRE

Main – CrossFit

You asked..so you shall receive my friends..

Get right. (No Measure)

250 meter row

then line up..

Metcon (AMRAP – Reps)

In teams of 3, you will have 60 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements

20 sit ups = 2pts

1 rope climb = 5pts

10 pull ups = 5pts

20 push ups= 5pts

20 kb swings (53/35) = 10pts

50 air squats = 10pts

5 muscle ups = 15pts

5 wall climbs = 15pts

————————————

800m weighted run (15/10) = 10pts

*pick a plate, ball, etc

————————————

Barbell movement (96/65) = 1pt per rep

This can be anything-ground to overhead, power clean, snatch, sdhp, front squat, back squat, push press, etc.

————————————

Team member 1 will be completing an 800m weighted run

Team member 2 will be completing an AMRAP of any of the barbell movements

Team member 3 will be completing any of the gymnastics movements

**Once team member 1 returns from the 800m run, the team will rotate responsibilities**

It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

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wed


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

Weightlifting

Back Squat (1×10, 2×5, 2×3)

Metcon

Metcon (Time)

3rds

3o kb 53/35

15 hand release push ups

5 burpee box jumps 24/20

250 row

CASH OUT

bear crawl down and back is 1. 3 times

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tue


Main – CrossFit

Warm-up

Boo yeah (No Measure)

2 rds

10 Slam Balls

10 Broad Jumps into a Squat

10 Inchworm pushups

Weightlifting

High-Hang Clean (1×5, 2×3 hang starting from mid thigh)

Metcon

Metcon (Time)

4 rds

6 push jerk 135/95

12 front rack lunges (total)135/95

sprint down side of building

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mon


Main – CrossFit

Warm-up

squat ready (No Measure)

1rd

hold at parallel pushing knees open 20 sec

10 gate swings either direction

10 side lunges

10 sampson stretch

10 wall squats

Metcon

Metcon (No Measure)

emom- 8 min

odd-8 toes to bar

even-8 v ups

Metcon

Metcon (Time)

For Time

20 Thrusters 95/65

20 Deadlifts 95/65

20 Shoulder to Overhead

20 Overhead squts

20 front squats

every minute you must stop and perform 2 burpees

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner

30 cl jerk 135/95

30 burp box

30 ohs

50 g to oh

500 m row

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fri


Main – CrossFit

Warm-up

Active Warm Up (No Measure)

50 singles

25 left leg

25 right leg

25 double unders (make attempts)

10 jumping lunges (5 each leg)

10 air squats

x2

Metcon

Metcon (Time)

400 m run

500 m row

50 double unders

40 air squats

30 situ ups

20 hand release push ups

10 ring dips

250 row

200 m run

CASH OUT

30 sec 6 inch hold with feet out

30 sec scissors

30 sec plank

x2

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thursday


Main – CrossFit

Warm-up

squat ready (No Measure)

1rd

hold at parallel pushing knees open 20 sec

10 gate swings either direction

10 side lunges

10 sampson stretch

10 wall squats

Metcon

Metcon (Weight)

emom 8 min

odd- 15 wall balls 20/14

even 8 burp

Metcon

Metcon (AMRAP – Reps)

8 min amrap

3 hang cleans 135/95

3 t2b

6hang cleans

6t2b

9 hang cleans

9 t2b

….. as high up in increments of 3

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wednesday WOD


Main – CrossFit

Warm-up

Crossfit Explosive Warm up (No Measure)

2 rounds

10 Tuck Jumps (knees slap hands)

10 Sampson Stretch

10 Hand Release Push ups

10 broad Jumps

Weightlifting

Shoulder Press (strict press)

Metcon

Metcon (Time)

9-15-21 reps of the following

front squats 135/95

pullups

200 m run

CASH OUT

50 mountain climbers

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tue


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

Drop Snatch (3×3 no heaving good form pause at bottom)

Metcon

Metcon (Time)

3rft

6 hang snatch 135/95

12 box jumps 24/20

around the building with sand 70/45

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