Monday - Friday
  • 5:30 am
  • 6:30 am
  • 7:30 am
  • 8:30 am
  • 9:30 am
  • 12:00 pm
  • 4:30 pm
  • 5:30 pm
  • 6:30 pm (except Friday)
  • 7:30 pm (M & W only)
saturday
  • 9:30 am
  • 10:30 am (Free class)
sunday
  • Rest day - no classes
Full Schedule

Frisco CrossFit – WOD

View Public Whiteboard

Good Mornings (3 x 10)

Stay light and keep your back safe.

Metcon (Time)

For time:
400 M Run
+
4 Rounds
20 Double Unders
10 Deadlifts (135/95 – 185/155)
20 Weighted Sit ups (45/25)
+
400 M Run
Use plates for weighted sit up. You can hold plate however you like.

0

Posted:

Categories: WOD

Frisco CrossFit – WOD

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 minutes, 3 rounds
12 Back Squat (95/65)
6 Jerk (95/65)
Rest 1 minute

Metcon (No Measure)

3 Rounds, each person**
Teammate 1: Rows for 1 minute
Teammate 2: KB Static Hold (1.5/1.0)
**Switch places after 1 minute.
**30 seconds to transition
Teammate 2 Holds 1 KB in front Rack.

Metcon (AMRAP – Rounds and Reps)

AMRAP 1 minute, 5 rounds
5 Wall Ball (20/14)
5 Burpee
Rest 1 minute

0

Posted:

Categories: WOD

Frisco CrossFit – WOD

View Public Whiteboard

Back Squat (5 x 1)

Go for 1 max rep

Metcon (Time)

For time:
10,9,8,7,6,5,4,3,2,1 Burpees
1,2,3,4,5,6,7,8,9,10 Power Clean (95/65)
Reduce Burpees by 1 and increase Cleans by 1 each rnd. FOCUS: Light & Fast

Metcon (Time)

For time:
10,8,6,4,2 Burpee Pull ups
2,4,6,8,10 Cleans (185/135)
Reduce Burpee PU’s by 2 & increase Cleans by 2 each round. FOCUS: Heavy & Steady

0

Posted:

Categories: WOD

Frisco CrossFit – WOD

View Public Whiteboard

Pistols (0)

Pratice pistols for 10 minutes

Metcon (5 Rounds for reps)

EMOM for 30 minutes:
1st min: 10 Deadlifts (185/135)
2nd min: 12 Cal Row
3rd min: 40 Double Unders
4th min: 12 Russian Swings (2.0/1.5)
5th min: 10 Box Jump Overs (24/20)
6th min: Rest

Start back over at 1.
Track total reps for each round. Possible score for each round is 84.

0

Posted:

Categories: WOD

Frisco CrossFit – WOD

View Public Whiteboard

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Mobility work

Spend quality time with your roller or lacrosse ball.

0

Posted:

Categories: WOD

Recent Posts

Friday August 29th

Frisco CrossFit - WOD View Public Whi

August 28, 2014 read more

Thursday August 28th

Frisco CrossFit - WODView Public Whitebo

August 27, 2014 read more

Wednesday August 27th

Frisco CrossFit - WOD View Public Whi

August 26, 2014 read more

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource

Contact Info