WOD for Dec. 29th

Our Last WOD of 2013


Warm Up


  • Burpees
  • Thrusters


  • Samson Stretch
  • Glute Stretch
  • PVC Passes


  • Overhead  Squat
  • 3-3-3-3
  • Front Squat
  • 2-2-2-2



  • Front Squat 70% of MAX – 5 reps
  • Dynamic Push-Ups

Sunday WOD Dec. 15th


  • 400m Run  – Buy Out ./ 60 Jumping Jacks
  • 30 Push Press
  • 30 Pull-Ups or Body Rows

Mobility –  Hips, Hams, Shoulders – Hip Hinge


3 Rounds 

  • 20 – Deadlift – One athlete works at a time while the other holds a weighted plate or DB overhead
  • 30 – Weighted overhead walking lunges
  • 50 – Double Unders or 100 Singles


3 rounds for time Individual

  • 10 – Deadlift
  • 15 weighted walking lunges in place
  • 25 Double Unders or 50 singles


WOD For the Week of Dec. 9th

WOD #1

Warm Up: 

  • 25 Air Squats
  • 25 Double Unders (Jump rope) or 50 Singles
  • Stretching:  Samson Stretch (60-90 seconds each leg)

Video for samson stretch, remember to keep your knee over your ankle.


  • 10 – Seated Strict Shoulder Dumbbell Press (Choose appropriate load)



  • 15 – Push-Up


Write rds and DB load in comments
 Seated press video (I prefer you seat on the floor to mute your legs for this movement)



Warm Up:

  • 25 Air Squats
  • 25 Double Unders (Jump rope) or 50 Singles
  • Stretching:  Samson Stretch (60-90 seconds each leg)

Video for samson stretch, remember to keep your knee over your ankle.


AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!

  • 15 – Sit-Ups
  • 10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero.
A Thruster is a combination of a squat with a push press.  Here’s a video of correct Thruster Form.  Watch before completing, take breaks if needed.   Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.


UPDATE: Team Kingwood – Clean Sweep – JingleBell Run 5k


Writing to provide an update on the Team Kingwood Test of Fitness during yesterday’s 5K Jingle Bell Run.

Great news we had 6 athletes on our team, everyone finished all without injury. Great work team!
Team members were:

  1. Shenee
  2. Al
  3. AK (Yemi)
  4. Mr. Titus
  5. Jimi
  6. Cahba

And the awesome news:
Team CrossFit Kingwood brought home 3 medals from the race!!! WHOHOO!!!

AK (Yemi) and Cahba took 3rd place in their respective age groups (30-34 & 35-39).
and Alaba (aka Big Al) took first place in his age group and 6th place overall. NICE WORK CHAMP!!!!

To put this in perspective there were 831 people who completed the race with times posted.
Team Kingwood was AMAZING & FAST!!!!

Official times & Finish Positions:

  1. Al (Time: 22:31.5) 6th Place of 831, 1st place in age group! 30-34 – Like a fish in water. Nice work champ!!!
  2. Cahba (Time: 24:26.4) 23rd Place of 831 3rd place in age group! 35-39 – Not bad for a guy who hates running!
  3. AK (Time: 24:44.5) 27th Place of 831 3rd place in age group! 30-34 – Nothing like strong guys who can also run fast!
  4. Titus – Time: 29:50.6 – Nice work under 30 mins.
  5. Jimi – Time: 33:05.6 – Ran his race, beat his goal of finishing under 35 minutes!
  6. Shenee – Time: 36:55.0 – Did amazing battled through those pesky chin splits (we need more post running drills)

Overall, everyone did great, we raised $290.00 as a team for Arthritis research and provided great representation for Gymboree with our team and award winners.

Official Race Results can be found here:


Go Team Kingwood.

I don’t think the fact that we CrossFit and did amazing was a coincidence!

I also included a couple of pictures from the race.

Keep training!