20170223 Thursday Open WOD

Posted: February 22, 2017 by courtland07 in Uncategorized


Snatch balance 3-3-3-3-3 reps

Today is the big day folks. Today marks the start of the 2017 Crossfit Open. Friday Night Lights will be held at 1800. Come ready to work and have a great time. 

20170222 Wednesday Open WOD

Posted: February 21, 2017 by courtland07 in Uncategorized


15-12-9 reps for time of:
135-lb. thrusters

20170221 Tuesday Open WOD

Posted: February 20, 2017 by courtland07 in Uncategorized


Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

20170220 Monday Open Wod

Posted: February 19, 2017 by courtland07 in Uncategorized


Power clean 3-3-3-3-3 reps

20170218 Saturday Open WOD

Posted: February 17, 2017 by courtland07 in Uncategorized



Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes


Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

20170217 Friday Open Wod

Posted: February 16, 2017 by courtland07 in Uncategorized


5 rounds for time of:
Run 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

20170216 Thursday Open Wod

Posted: February 15, 2017 by courtland07 in Uncategorized


For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders