September - 2017

CrossFit WODs

Brays Oaks CrossFit

YES Prep Brays Oaks

9000 West Bellfort

Houston, TX 77031

"CrossFit is constantly varied functional movements performed at high intensity.

While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind."

WODs

Friday, Sept 29

Warm-up 5:00 AMRAP: WOD Tier 1&2: Big Mama Tabata: 4 Tabatas: WB (20/14) T2B Row (for calories) Power clean (135/95) Tier 3: MWOD

Thursday, Sept 28

Warm-up 5:00 AMRAP: 5 push ups 10 grasshoppers 10 spiderman High knee skips (+backwards) WOD Tier 1&2: 15:00 AMRAP 1 Bench press 1 squat...

Wednesday, Sept 27

Warm-up 5:00 AMRAP: 10 lunge twist 10 glute stretch 10 quad pull 10 superman 10 hollow rock Strength 1RM Strict press WOD Tier 1&2&3:...

Tuesday, Sept 26

Warm-up 5:00 AMRAP: 2 star hops each leg 10 grasshoppers 10 spiderman 10 calf stretches 10 sec full flex plank Strength 5x5 Power snatch...

Monday, Sept 25

Warm-up 5:00 AMRAP: 10 KB swings 10 KB goodmornings 10 dip-drive-shrug-high pull 5 burpees WOD Tier 1: Linda 10-9-8-7-6-5-4-3-2-1...

Friday, September 22

Warm-up Tabata: Dip-drive-shrug-high pull PVC thrusters Grasshoppers Sit ups WOD Tier 1: 12:00 EMOM 2 Curtis P's (115/75) Tier 2&3: 12:00...

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