About CrossFit New Caney

What Is CrossFit? CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any com

WOD

  • CROSSFIT

  • 4/25/19
    Warm-up
    2 Rounds:
    12/9 Cal Row (12 men, 9 women)
    5 Push ups
    1min Plank Hold
    10 Toe Touches
    10 Samson Walking Lunges
    High Knees down
    Butt Kicks back
    10min
    Gymnastics
    Pull-ups (Find unbroken MR - Rest 1min between each attempt)
    15min - demo and scaling options, then use remainder of time to find unbroken max reps (scaled,strict, or kipping) - 4 attempts max
    Metcon
    Choose either WOD 1 or 2 to complete

    WOD Option 1
    Aerobic Focus (Time)
    5 Rounds:
    20/15 Cal Row
    40 DUs (80 singles)
    Rest 1min
    Working on aerobic capacity. Only DUs =Rx
    Metcon
    WOD Option 2
    Squat Focus (Time)
    5 Rounds:
    15 Box Jumps (24,20)
    1min Wall Sit
    Rest 1min
    Squat focus