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.


sat


CrossFit Friendswood – CrossFit

Metcon

Metcon (Time)

partner wod

both 800 m run

25 toes to bar

25 pullups

50 wall balls 20/14

25 power cleans 135/95

both 400 m run

25 toes to bar

25 pullups

50 wall balls

25 deadlifts

200 m run both

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FRIDAY..Wait didn’t we do this yesterday?


CrossFit Friendswood – CrossFit

Warm-up

Dynamic 15.5 WU (No Measure)

200 meter run

30 seconds Static Side Pillar Hold (Plank)

5 Inchworms (hands only)

Banded support Front Squats (15 seconds)

Leg Cradle Lunge w alternating Sampson Stretch (10 steps)

2 rounds

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CASH OUT

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thursday


CrossFit Friendswood – 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

Deadlift (1×10, 2×8, 2×3)

Metcon

Metcon (Time)

9 Thrusters 95/65

9 burpees over the bar

50 double unders

750 m row

15 thrusters

15 burpees over the bar

50 double unders

500 m row

21 thrusters

21 burpees over the bar

50 double unders

250 row

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wednesday


CrossFit Friendswood – CrossFit

Warm-up

get going (No Measure)

2 rds

15 cal row

15 sampson sretch

15 mountain climbers

5 plank to push up

Weightlifting

Back Squat (find your 10 rep max )

Metcon

Metcon (Time)

5rft

9 hang snatch 95/65

15 box jumps 24/20

21 russian twists

200 m run

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Tuesday


CrossFit Friendswood – 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 (Time)

Emom up

1st min- 1 squat clean 135/95, 2 toes to bar

2nd min- 2 squat cleans, 4t2b

3rd min- 3 sq clean, 6 t2b as high up as you can score is last number completed.

Metcon

Metcon (Time)

2rds-

400 m run

40 cal row

20 burpees

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monday


CrossFit Friendswood – CrossFit

Warm-up

Overhead mobility (No Measure)

Band stretches for arms then

2rds

5 deep squats pushing knees open chest up.

5 inchworm push ups

5 broad jumps

Metcon

Metcon (No Measure)

emom- 8 min

odd minute- 4 drop snatches light weight 95/65

even- 5 ring dips

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CASH OUT

2rds

1 min max weighted sit ups

30 sec rest

1 min max goblet squats 53/35

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open

CrossFit Friendswood – CrossFit

Warm-up

ROW IT OUT (No Measure)

3 ROUNDS

row 15 calories

10 push ups

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CASH OUT

Annie

50-40-30-20-10 of Double unders and situps

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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thursday


CrossFit Friendswood – CrossFit

Warm-up

Strength builder (No Measure)

2rds

5 negative pullups, or slow strict

5 deep ring rows elevated feet if possible

5 ring dips

5 toes to bar

Weightlifting

Deadlift (2×5, 3×3)

Metcon

Metcon (Time)

200 m run

12 toes to bar

12 hang cleans 135/95

400 m run

9 toes to bar

9 hang cleans

750 row

6 toes to bar

6 hang cleans 135/95

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mon


CrossFit Friendswood – CrossFit

Warm-up

get going (No Measure)

2 rds

15 cal row

15 sampson sretch

15 mountain climbers

5 plank to push up

Weightlifting

Hang Snatch (2×5, 2×3, 1×1)

Metcon

Metcon (Time)

800 m run then

3rds

20 toes to bar

20 kb swings 70/53

20 box jumps 24/20

then 800 m run

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sat


CrossFit Friendswood – CrossFit

Metcon

Metcon (Time)

partner wod

both 800 m run

50 push press 95/65

50 partner med ball sit ups

50 deadlifts 95/65

50 burpees

both 800 m run

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