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.


wed


Main – CrossFit

Warm-up

warm up 2 (No Measure)

2rds

10 side lunges

5 inchworm push ups

10 wall squats

10 kb swings

Weightlifting

Good Mornings (3×5)

Metcon

Metcon (Time)

15 thrusters 115/75

50 double unders

15 chest to bar pullups

400 m run

12 thrusters

50 double unders

12 chest to bar pullups

400 m run

9 thrusters

50 double unders

9 chest to bar

400 m run

sub to 100 singles for beginners

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tue


Main – CrossFit

Warm-up

Core Ready (No Measure)

2 rds

10 sec hold squat pushing knees out

10 Gate swings

5 Sampson stretch

10 times in plank go to push up

20 mountain climbers

Weightlifting

Paused Front Squat (5×3, )

Metcon

Metcon (Time)

25 burpees

then

3rds

5 power cleans 165/105

10 hand release push ups

15 cal row

then 25 burpees

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Mon


Main – CrossFit

Warm-up

Crossfit warm up (No Measure)

2 rounds

6 single arm kb snatch

6 Burpees

10 jumping squats

25 single jump rope

Weightlifting

Push Jerk (work speed and form 3×1, 3×1)

Metcon

Metcon (Time)

4 rds

10 squat snatches 75/55

15 wall balls 20/14

20 kb 53/35

sprint down side of building

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partner fun


Main – CrossFit

Warm-up

Random (No Measure)

5 Kartwheels

bear crawl length of mats

brood jump into full squat

shoulder mobility w band

5 slow ring dips

5 over head squats w pvc

Metcon

Metcon (Time)

partner wod one person working at a time

50 box jump overs 30/24

50 kb 70/53

50 front squats 135/95

50 burpees over the bar

50 russian twists 35/25

50 double unders

after each movement is completed one partner runs 200 w weight 70/45

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15.1


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

Power Snatch (light weight good form 3×3)

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

Metcon

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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Thursday

Main – CrossFit

Warm-up

ROW IT OUT (No Measure)

3 ROUNDS

row 15 calories

10 push ups

Front Squat (Light Weight concentrating on form)

10x 1 unbroken reps

3 times

*increase weight if you can

Buy In

15 Hollow Body Rocks

1 min plank

Metcon

Metcon (Time)

10 toes to bar

20 burpees

30 kb 53/35

40 mountain climbers

50 double unders

40 mountain climbers

30 kb 70/53

20 burpees

10 toes to bar

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wednesday


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)

3rds

3 hang cleans 155/105

5 strict pullups

7 ring dips

then 250 m row

then 3rds

3 push jerk 155/105

5 strict pullups

7 burpees over the bar

then 500 m row

then 3rds

3 ohs 155/105

5 kipping pullups

7 burped box jumps 30/24

then 750 row

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tues


Main – CrossFit

Warm-up

warm up 2 (No Measure)

2rds

10 side lunges

5 inchworm push ups

10 wall squats

10 kb swings

Metcon

Metcon (Weight)

EMOM 10 min

odd- 50 double unders 100 singles

even- 4 squat snatch 135/95

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

12 wall balls 20/14

9 hand release push ups

6 deadlifts 185/115

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MONDAY LEG BURNER

Main – CrossFit

Real Warm Warmer (No Measure)

200 meter run

5 pull ups

10 air squats

15 sit ups

x 2

Weightlifting

Push Jerk (5×3, 3×1)

Metcon (Time)

3 RFT

15 T2B

15 BJ (24/20)

then 400 meter run

1 rd

15 steps ups w weight (75/55)

15 front rack lunges

then finish w 400 meter run

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sat


Main – CrossFit

Warm-up

Ease in (No Measure)

2 rds

200 m row

10 overhead squats w pvc facing wall

20 slow mountain climbers

Metcon

Metcon (Time)

partner wod

2rds

200 m run

50 wall ball 20/14

25 power clean 135/95

200 m run

50 partner med ball sit ups

25 deadlifts 135/95

200 m run

50 kb swings 70/53

25 burpees

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