No Workout this Saturday
The workout this Saturday has been canceled. Mike Stinson invited me to do a canoe race (an opportunity I cannot pass up). Wish us luck and I will let you know the results when we are done. Refer to the workouts below for a great heart pounding sweat breaker you can do on your own. Have a FANTASTIC weekend!
WODs Without Equipment!
Hi Everyone!
Below I have listed 10 Fantastic WODs you can do on your own with use of little or no equipment. If it is a park workout, the only equipment you will need is a nice sturdy bench and a pull-up/monkey bar. If it is a track workout, find the local middle or highschool track (1 lap= 400 meters, 4 laps= 1 mile). I hope this helps you stay in shape when you are unable to attend CrossFit! Feel free to text, email or post times to the website! Enjoy!
#1
5 Rounds of:
-20 Mountain Climbers
-20 Supermans
-20 Lunges
-20 Cross-Overs
#2
AM(Rounds)AP in 30 minutes:
-10 Burpees
-15 Squats
-20 Knees-to-chin
#3
10 Rounds of:
-10 Broad Jump Burpees
-10 Jumping Lunges
-10 Leg Lifts
#4
10 minute Run
100 Push-ups
200 Sit-ups
300 Squats
5 minute Run
#5 (Park workout)
4 Rounds of:
-25 Bench Jumps or Step-ups
-25 Jumping Pull-ups
-25 Jump Squats
-25 In-and-outs
#6 (At a standard Track)
Run the following with a 100m (1/4 of the track) walk between each run
1 mile Run
100m Sprint
200m Sprint
300m Sprint
400m Sprint
400m Sprint
300m Sprint
200m Sprint
100m Sprint
1 mile Run
#7 (Park Work-out)
4 Rounds of:
-10 Knees-to-Elbow (substitute 20 knees-to-chin if unable to to K2E)
-15 Bench Jump Burpees
-20 Cross-Overs
-25 Squats
#8 (At Standard Track)
1 Mile Run
100m Broad Jump Burpees
100m Sprint
100 Sit-ups
100m Sprint
100m Lunge Walk
100m Sprint
100 Push-ups
100m Sprint
1 Mile Run
#9
AM(Rounds)AP in 30 Minutes
-10 Sprawls (push-up position to "frog" position and back)
-10 Jumping Lunges
-10 In-and-Outs
#10
5 Rounds
-15m Bear Crawl
-20 Push-ups
-15m Crab Walk
-20 Cross-overs
-15m Lunge Walk
-20 Jump Squats
-15m Broad Jump Burpees
-20 Mountain Climbers
Sept. 23 WOD
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WOD:
Sept. 17 WOD
WELCOME TO CROSSFIT HUMBLE JAHI!
WOD
Sept 22 WOD
WELCOME TO CROSSFIT HUMBLE KATHRYN!
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WOD
Sept. 10 WOD
WOD/Results:
Sept. 8 WOD
WELCOME BACK ADRIANA AND LISA!
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WOD/Results:
9-05-09 WOD
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WOD=
2x
5 Renegade Man Makers
50 Slam Balls
5 Renegade Man Makers
50 KB Swings
5 Renegade Man Makers
50 Thrusters
5 Renegade Man Makers
50 Good Mornings
9-4-09 WOD
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WOD/Results:
WOD 9-03-09
WOD & RESULTS:
WOD & RESULTS:
WOD 9-1-09
Warm up: Bear Crawl, 10 Push-Ups, 10 V-Ups X4 WOD: X3, 1 min each Box Jump Burpees Wall Ball Sit-Ups Thrusters Slamballs Weighted Reverse Lunges w/kickback Results: Katie- 271 Mindy- 259
August 29 WOD
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WOD/Results
August 28 WOD
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WOD/Results
August 26 WOD
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WOD/Results
WELCOME SARAH AND KARA!! GREAT JOB!!
WOD=
2x AMRAP in 1.5 min at each of the following stations:
-Dips
-Wall Ball Sit-ups
-Wall Balls
-KB Swings
-Dead Lifts
-Lateral Jumps
Results:
Michael= 358
Melissa= 355
Kim= 333
Lisa= 278
Shannon= 267
Pat= 266
Kara= 250
Sarah=130
August 21 WOD
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WOD/RESULTS
August 19 WOD
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WOD/RESULTS:
August 17 WOD
WELCOME TO CROSSFIT HUMBLE VICTOR AND KIM!!!
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WOD/RESULTS:
WOD 8-20-09
Way to go Sarah!
(See 8-21-09 for WOD & Results)
WOD 8-18-09
WOD 8-18-09
Warm Up 4 laps
WOD: 1 minute intervals
2- L2 Drills
Then As Many Thrusters As Possible to 50 (Cut off: 30 minutes)
Results:
Kara= 7:45 (mod 1/2)
Shannon= 14:13
Lisa= 15:16
Sarah= 16:30
August 14 WOD
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WOD/Results
August 15 WOD
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WOD
2x
AMRAP in 2 minutes at each station
-Wall Ball Burpees
-Laps
-SDHP
-Trunk Twist
-Jump Squats
Results:
Brian= 400 (Advanced)
Melissa= 340 (Advanced)
Pat= 269
Lisa= 254
WOD 8-12-09
WOD
Warm Up-Bearcrawls/10 Push-Ups X4
Cool Down-20 Crossovers/20 Supermans X3
1 lap
50 KBS
1 lap
50 Push Press
1 lap
25 KBS
1 lap
25 Push Press
Results:
Brian-15:09
Mike-17:36
Melissa-18:33
Pat-19:50
Carolina-20:20
WOD 8-11-09
WOD: X4
Warm Up-Suicide Drill w/ Holding Squat
20 Dips
25 Weighted Walking Lunges (w/bar)
20 Turkish Get-Ups
25 Box Jumps
Results:
Shannon-34:10 (mod Leg Lifts for TGU's)
Brian-36:04
Pat-39:13
Lisa-39:35
Sarah-40:15
WOD 8-10-09
W/O/D: AMRAP in 20 minutes
Warm Up-10 Sprints
10 Push-Ups
20 Sit-Ups
10 Burpees
20 Jumping Jacks
Results:
Melissa 6
Sara 6 (-JJ's)
Carolina 6 (-JJ's)
Lisa 5 (-5 BP's & JJ's)
Shannon 5 (-5 BP's)
Linda 4 (-2 BP's: MOD 1/2 reps)
Shannon's Birthday/Anniversary WOD Warm Up-3 laps jog/sprint WOD: X4 34 Wall Balls 11 Split Jumps 34 Weighted Twisting Walking Lunges 11 Slam Balls 34 Squat Jumps 11 Push-Ups to Side Plank Results: Melissa 40:12 Lisa 52:30 Kelly 54:22 Shannon (mod X3) 49:15 Donna (mod X2) 39:10
WOD 8-7-09
WOD-Jenny, Jenny
Warm Up: Mini Cardio Circuit
WOD: AMRAP in 20 minutes
8 Box Jump Burpees
6 Windmills
7 Thrusters
5 Knee Tucks
30 Cross-Overs
9 Push-Ups
Results:
Melissa 4 + 9 pu's, 20 co's
Carolina 4 + 6 wm's, 7 thrusters
Pat 4 + 8 bjb's
WOD 8-6-09
WOD-Double Trouble
Warm Up: Mini Cardio Circuit
WOD: X2
15 Overhead Squats With Tricep Extension
30 Bicep Curl With Lunge
60 V-Ups
120 Jump Rope
Results:
Michael 11:22
Pat 13:00
Donna 15:08
(No Pics Available...Chandra forgot her camera!)
August WOD #3
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WOD/ Results
August 5 WOD
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WOD/Results
July WOD #6
WOD/Results
July WOD #5
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WOD
Must complete 5 Box Jump Burpees and as many Mutant Makers as possible in 2 minutes for 15 rounds (30 Min) or until you reach 100 Mutant Makers
Results:
Brian= 100 Mutant Makers in 29:11
Katie=100 Mutant Makers in 29:43
Michael= 57 Mutant Makers in 30
Christina= 40 Mutant Makers in 30
Carolina= 36 Mutant Makers in 30
Sarah= 35 Mutant Makers in 30
Pat= 35 Mutant Makers in 30
July #4 WOD
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WOD
AMRAP in 20 min
-10 Burpees
-10 Box Jumps
-10 KBS
Results:
Katie= 9
Chandra= 8
Brian= 8
Michael= 8
Pat= 5
Carolina= 5
Carolina= 5
July 3 WOD
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WOD/Results:
July WOD 2
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WOD/Results:
7-10-09
WELCOME TINA and LISA! Thanks for coming out Fitness Junkies! You all did AWESOME on a KILLER WOD!
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WOD=
2 Rounds, AMRAP in 2 minutes at each of the 5 stations, 2 minute rest between rounds
-Renegade Man Makers
-Kettle Bell Swings
-Mutant Makers (mod=Dead Lifts or SDHP)
-Box Jump Burpees
-Wall Balls
Results (#s for RMM, KBS, MM, WB)
Ty (50, 35, 85, 10)= 231
Kristina (15, 20, 35 SDHP, 6)= 213
Fransis (25, 35, 85, 10)= 205
Michael (25, 35, 55, 10)= 187
Marisela (25, 35, 55, 10)= 168
Shannon (10, 20, 35 DL, 6)= 166
Lisa (10, 15, 35 DL, 6)= 106
WOD 7-9-09
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WOD=
5x
-20 Wall Balls
-20 OHWL
-20 Push-ups
-20 OHS
-Run
WOD 7-8-09
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WOD
4x
-50 KB Swings
-50 Slam Balls
-50 Cross Overs
-100 Jump Rope
7-7-09
GLAD TO HAVE YOU BACK CHRISTINA!
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"Post-Prego" WOD
3x
-20 Thrusters
-20 KB Swings
-20 Cross-Overs
100 Jump Rope
Results:
Christina= 23:11
Sarah= 23:37
7-6
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WOD
In one minute complete the following:
-5 Burpees (2 Burpees Modified)
-AMRAP of Thrusters
Must complete 100 Thrusters before finishing or go for 30 Min.
RESULTS
Michael= 56 Thrusters
Melissa= 83 Thrusters
Shannon (mod)= 29 Minutes
Carolina (mod)= 80 Thrusters
7-3
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WOD
1 Mile Run
21, 15, 9
Burpees
Push Press
Kettle Bell Swings
RESULTS:
Chandra= 8:01/13:18
Melissa= 7:06/15:20
Michael= 8:01/16:47
Carolina= 2 Laps/21:19
6-30 WOD
WELCOME BACK SARAH!
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WOD
4x
-25 Jumping Pull-ups
-25 SDHP
-25 Candle Sticks
-25 Squat Jumps
RESULTS:
Chandra= 43:05
Katie= 43:28
Melissa= 45: 39
Brian= I will save you the embarassment
Carolina (3x's)= 41:27
Michael= DNF
Sarah's WOD=
3x
-12 Windmills
-12 Step-ups
-12 Good Mornings
-12 SDHPS
-12 Lunges
-12 Push Press
-1 Lap
WOD 6-27-09
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WOD
-50 OHS
-50 OHWL
-50 KB Swings
-50 Burpees
-50 Leg Lifts
-50 Box Jumps
-50 Dips
-50 Wall Balls
-50 Knees-to-chin
-50 Push Press
Results:
Mike= 51:32
Kelly= 54:48
Michael= 1:00:43
John (Mod)= DNF
WOD 6-26-09
WOD: 4X
-25 OHS
-25 Knees to Chin
-25 Weighted Lunges
-25 Knee Tucks
Bear Crawl
Results:
Chandra=19:00
Melissa=22:34
Kelly=26:00
Carolina=34:20
Chandra's 9th Anniversary WOD (6-23/6-24)
9 Years of "BLISS" WOD (9X)
W Up: 9 Sprints
9 Box Jumps
9 KBS
9 WB's
9 Dips
C Down: 39 Cross Overs
Results:
Hector (mod 6X)=30:27
Melissa=17:47
Kelly=20:09
Ana=23:19
Michael=24:01
Carolina=30:29
WOD 6-22-09
Crossfit Humble Welcomes Michael!
You did AWESOME on your first W/O/D!
W/O/D-2X AMRAP (2 minutes each)
Shoulder Press
OHWL
Box Jumps
Sit-Ups
Slam Balls
Results:
WOD 6-19-09
WOD
1 Mile Run (mod-3 laps)
200 Squats (mod-100)
100 Push-Ups (mod-50)
200 Lunges (mod-100)
100 Sit-Ups (mod-50)
1 Mile Run (mod-3 laps)
Results: (Finishing Times)
Brian's "23" Birthday Workout
Brian's B-day Workout
Warm up :23 push ups/sit ups x2 Cool down: Planks for 23 seconds W/O/D: 2+3=5X -23 Walking Lunges -23 BJ Burpees -23 Trunk Twists Run -23 Knees to Elbows Run Results: Brian=43:11 Ana=44:40 Jose=1:03:32 Hector=1:03:41 Jessica=1:03:54
WOD 6-17-09
Welcome to Crossfit Shannon & Debbie!
You girls rock!
WOD=7X
-10 Burpees
-15 KBS
-20 WB's
Results: a.m.
Melissa=25:27
Kelly=25:38
Carolina=(mod 3X) 25:47
Results: p.m.
Debbie=(mod 5X) 56:47
Shannon=(mod 5X) 55:58
WOD-4X 10 Box Jump Burpees 20 OHWL 30 Thrusters 40 Wall Balls Results: Ana=40:07 Hector (mod)=49:35 Brian=49:37 Jessica=50:47
WOD 6-14-09
WELCOME TO CROSSFIT HUMBLE CAROLINE! AWESOME JOB ON YOUR FIRST WOD!
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WOD=
AMRAP in 3 minutes at each station
-Squats
-Box Jumps
-Push-ups
-Good Mornings
-Windmills
-Push-press
-Laps
Fight Gone Bad 6-6-09
Picture Album #1
Picture Album #2
WELCOME TO CROSSFIT HUMBLE WENDY, ROSANA AND MARLA!
WOD=
Fight Gone Bad
1 minutes at each of the 5 stations, AMRAP, 3 Rounds, 1 minute break between each round
-Burpees
-Seated Press
-Box Jumps
-SDHP
-Wall Balls
Results:
Brian= 288
Mike= 235
Jessica= 229
Melissa= 227
Wendy= 213
Marla= 171
Jose= 154
6-1-09 WOD
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WOD=
4x
-30 Wall Balls
-12 M Bear Crawl
-12 M Crab Walk
-30 Push-ups
-30 Windmills
-150 Jump Rope
-Run
Results:
Ana= 39:07
Brian= 39:12
Melissa= 39:29
Chandra= 40: 57
Monica= DNF
5-29-09 WOD
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WOD=
100 Jump Rope
50 Box Jumps
50 Push Press
50 In-and-outs
50 KB Swings
50 Slam Balls
50 Knees-to-chin
50 Burpees
50 Cross-Overs
50 Weighted Lunges
100 Jump Rope
Results:
Brian= 30:07
Katie= 30:07
Chandra= 34:04
Melissa= 35:00
Ana= 38:39
Kelly= 46:20
Jessica= 49:50
LIKE MOTHER-LIKE SON! GREAT BOX JUMP BURPEES AUSTIN!!
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WOD=
4x
-10 Box Jump Burpees
-20 Thrusters
-30 Lunges
-40 Trunk Twist
Run
Results:
Melissa= 27:03
Chandra= 30:30
Ana= 30:52
Jessica= 37:48
Monica= 42:30
Meriam= 42:32
5-25-09 WOD
WELCOME TO CROSSFIT HUMBLE KELLEY!!
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WOD=
4x
15 Push-ups
20 Box Jumps
25 Push Press
30 Goblet Squats
100 Jump Rope
Results:
Melissa= 32:44
Kelly= 37:59
Kelley= 42:19
Jessica= 42:37
5-20-09
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WOD=
3X
150 Jump Rope
40 Slam Balls
150 Jump Rope
40 Push Press
150 Jump Rope
40 Box Jumps
___________
Sprints
Results:
Brian=41:06
Ana= 44:15
5-18-09 WOD 
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WOD=
1 Mile
2x
-60 Knees-to-chin
-50 Thrusters
-40 OHWL
-30 Burpees
1 Mile run
Results:
Melissa= 38:52
Kelly= 43:27
Meriam= 42:59
Muddy Buddy
| Posted at 05:26 PM on June 08, 2009 |
CONGRATULATIONS MELISSA, CHANDRA, JESSICA AND ISA ON YOUR MUDDY BUDDY FINISH! You gals did AWESOME!!!
5-13-09
WELCOME TO CROSSFIT HUMBLE MINDI! WAY TO SURVIVE YOUR 1ST CROSSFIT WORKOUT!!
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WOD=
2 minutes at each station, AMRAP, run in between each
-Thrusters
-Wall Balls
-KBS
-Push-ups
-Box Jumps
Results:
Brian= 326
Melissa= 284
Jessica= 234
Monica= 224
Meriam= 195
Mindi= 168
5-9-09
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WOD=
1 mile run
5 Rounds
-20 Burpees
-50 OHWL
1 mile run
Results mile1+WOD+mile2:
Brian= 6:40/39:57/49:01
Melissa= 7:07/ 36:44/44:06
Chandra= 7:46/34:19/42:50
Jessica= 8:57/46:09/56:29
Kelly= 9:40/42:45/54:44
Meriam (2 laps)= 5:05/47:32/55:24
5-4-09 WOD
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WOD=
-50 Wall Balls
-50 SDHP
-50 Slam Balls
-50 Lunges
-50 Push-ups
-50 Box Jumps
-50 Dips
-50 Good Mornings
-50 Thrusters
-50 Burpees
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WOD=
3 Rounds
-40 Thrusters
-40 Wall Balls
-40 Push-ups
-40 Windmills
Results:
Brian= 42:43
Melissa= 47:22
Jessica (2 Rounds)= 39:02
Chandra= DNF
Chandra's Bday WOD
| Posted at 03:26 PM on June 08, 2009 |
HAPPY 34TH BIRTHDAY CHANDRA!
WOD=
34 Mutant Makers
100 KB Swings
34 Renegade Man Makers
100 Sit-ups
34 Broad Jump Burpees
100 Box Jumps
34 Deck Squats
100 Jump Rope
Results:
Chandra= 53:37
Brian= 55:51
Kelly= 58:55
Jessica= 59:57
Monica= DNF
Meriam= DNF
Tony= DNF
Melissa= DNF
Thunderstorm WOD 4-27-09
| Posted at 09:14 PM on May 09, 2009 |
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WOD
4X
10 Burpees
15 Push Press
20 Jumping Slam Balls
25 KB Swings
30 Cross-Overs
35 Box Jumps
RESULTS:
Melissa= 45:31
Kelly= 47:50
Tony= 48:23
Meriam= 50:13
Monica= 52:57
Jessica= 55:23
WOD 4-24-09
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WOD
1 Mile for Time
21-15-9
Box Jump Burpees
Thrusters
Sit-ups
RESULTS:
Melissa= 6:41/25:38
Jessica= 8:38/30:06
Tony= 9:32/32:28
Kelly= 9:15/32:43
Monica= 10:52/40:31
FREE WORKOUT
WHEN: Saturday, June 6th @ 9:00 AM
WHERE: 20252 Fieldtree Dr. Under the pavillion.
WHO: Anyone who wants to TOUGHEN UP! First timers plan on getting there at 8:15 for an overview.
WHAT: Fight Gone Bad
Leave a comment under "Contact Me," Email, call or send a text if you plan on attending.
View the video below from CrossFit North to learn more about CrossFit↓
title
WOD 4-22-09
 Posted by crossfithumble at 09:13 PM on April 23, 2009 | comments (0) |
WELCOME SONIA!
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WOD
3 Mini WODS
#1
3 Rounds
-15 SDHP
-15 Burpees
#2
3 Rounds
10 Deck Squats
20 In-and-outs
#3
30 Renegade Man Makers
Results:
Ana=33:22
Brian=37:45
Kelly=45:35
Sonia=35:18 (mod)
WOD 4-20-09
| Posted by crossfithumble at 09:05 PM on April 23, 2009 | comments (0) |
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WOD
4 Rounds
100 Jump Rope
50 Mountain Climbers
Farmers Carry
40 Wall Balls
30 Trunk Twist
Results:
Katie=20:21
Brian=21:03
Ana=28:26
Melissa=29:02
Tony=32:50
Kelly=34:12
Monica=37:56
WOD 4-17-09
 comments (0) |
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RAINY DAY WOD
4 Laps
-40 Push-ups
Broad Jump Burpees
-80 Squats
Crab Walk
-80 Lunges
Bear Crawl
-40 Push-ups
4 Laps
WOD 4-15-09
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WOD:
50 Box Jumps
50 OHS or Goblet Squats
50 Wall Balls
50 KB Swings
50 DB Leg Lifts
50 Slam Balls
50 Burpees
50 In-and-Outs
50 OHWL
50 Dips
RESULTS:
Brian=37:33
Katie=39:47
Melissa=40:10
Ana=43:16
Kelly=47:37
Jessica=59:17
Meriam=59:17
Monica=62:04
WOD 4-6-09
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WOD=
Complete all 3 for time
#1
3 Rounds
20 Box Jumps
20 Push Press
#2
3 Rounds
10 Mutant Makers (Med Ball Cleans for Mod)
10 Burpees
#3
3 Rounds
15 Dips
15 Push-ups
FGB 4-4-09
Welcome to CrossFit Humble Mike!
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WOD=
Fight Gone Bad
1 minute at each station/AMRAP/3 Rounds/1 minute rest between rounds
-Burpees
-Seated Press
-Box Jumps
-SDHP
-Wall Balls
Results:
Brian (25# SP, 60# SDHP, 10# WB) = 282
Chandra (25# SP, 60# SDHP, 10# WB)= 238
Jessica (15# SP, 35# SDHP, 6# WB) = 218
Mike V.(25# SP, 60# SDHP, 10# WB)= 207
Mike S.(25# SP, 60# SDHP, 10# WB)= 204
Melissa(25# SP, 60# SDHP, 10# WB)= 198
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