Once the sun comes up you WILL have an option to avoid the sun/run! (Really!) 4 Rounds: 400m Run and 50 air squats
2018 07 16
10 Rounds for time: every round starts with 5 pull ups & 10 abmats then: Rds 1-2 = 10 Db Push Press / Rds 3-4 Db Front Squat / Rds 5-6 Db Floor Press / Rds 7-8 Db Lunges / Rds 9-10 Db Thrusters
2018 07 15
TRIWACO TRIATHLON SUNDAY - starts at 6:30am in Waco across from the Hilton Hotel at the Brazos River Suspension Bridge. Come out and support the 9 teams (27 DSP athletes) that will be participating!Look for the Crossfit DSP Flag that will be flying in the transition area where the teams…
2018 07 14
TRIWACO TRIATHLON TOMORROW - starts at 6:30am in Waco across from the Hilton Hotel at the Brazos River Suspension Bridge. Come out and support the 9 teams (27 DSP athletes) that will be participating! This will be the 7th year in a row that we have had DSP athletes use…
2018 07 13
2018 07 12
Bar Muscle Ups, Chest to Bar, Toes to Bar & Running
"Gymnasty" 7min AMRAP: 2 Bar Muscle Ups (banded/jumping) - 4 C2B - 8 T2B - 100m run
2018 07 11
Row, Americans and Waiter Squats
8min AMRAP: 15 cal row - 10 Americans 55/35 - 5 Kb waiter squats Rt arm and then Lt arm
2018 07 10
Team Wod: 15min AMRAP 12/10 bike cals - 100ft walking lunges - 12 DL 185/135
2018 07 09
Burpees, Power Clean, Hang Squat Cleans & Thrusters
21 Lateral Bar Burpees - 21 Power Cleans 95/65 15 Lateral Bar Burpees - 15 Hang Squat Cleans 9 Lateral Bar Burpees - 9 Thrusters
2018 07 08
2018 07 06