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SuperHuman Workout

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28 11, 2013

Thursday, November 28, 2013

FREE THANKSGIVING WORK OUT AT 8:00AM!! The gym will be closed the rest of the day, have a safe Holiday!

31 07, 2013

Wednesday, July 31, 2013

Fundamentals: 1) 4 sets of: 3 Wall Walks 30 second rest Weighted Walking Lunges x 8/leg 2:00 rest 2) 8:00 AMRAP of: 3-6-9-12-15...etc Russian KB Swings Toes 2 Bar Fitness: 1) Every 90 seconds for 7 Rounds: Front Squat x 4 @20X1* Increase Weight Every Round Start at 55% of 1RM add 10-20# 2) Plate Seated External Rotation: 3 x 8/side 3) 4:00 Tabata of: No Push-Up Burpee Box Jump (24”/20”) 3:00 Rest 4) 4:00 Tabata of: Toes 2 Bar  

15 10, 2012

CrossFit SuperHuman Cypress, TX 10-15-12 WOD

WOD for 10/15/2012: Assistance: a) Vertical med ball throw: 3 b) Dumbbell L-lateral raises: 8-10 c) Skin the cat: 1-3 4 rounds Conditioning: Max distance prowler push with body weight on prowler in 3:00 Rest 2:00, then: Max double-unders in 3:00 Strength: a) Strict military press (no leg drive): 5,5,5,5+@90% b) Weighted dead-hang pullup: 5,5,5

12 10, 2012

CrossFit SuperHuman Cypress, TX 10-12-12 WOD

No better way to celebrate the last day of our deload/reload week than to run Fran. Happy Franday everyone!! WOD for 10/12/12 "Fran" 21-15-9 of: Thrusters (95/65) Pull-Ups

5 10, 2012

CrossFit SuperHuman Cypress, TX 10-5-12 WoD

WOD for 10/5/2012: Assistance: Box Jumps (highest possible): 5x3 Conditioning: 3 OH KB Swings (55/35#) 3 Hand release Pushups 6 OH KB swings 6 Hand Release pushups etc.., add 3 reps to each movement, and make it as far into that rep scheme as possible in 8:00. Strength: 15:00 to find 1RM Back Squat