CrossFit West Houston

Video courtesy of Crossfit Fire

WOD

3 Rounds for Time

400 m Run

50 squats

“Annie Are You Ok?”

WOD

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

For Time

Come join Crossfit West Houston Saturday Morning 1/31/09 at Memorial Park at 8:00 AM.

RSVP via email rob@crossfitwesthouston.com

WOD

15-10-5

Thrusters

Pull Ups

Push Ups

For Time

Men #95 Women #65

WOD

10 Rounds

10 Sumo Deadlift High Pull

10 Dips

“Oso” aka “The DB Bear Complex”

AMRP in 10 Minutes

5 Deadlift

5 Hang Power Cleans

5 Push Press

Rest Day

Future Crossfitter

WOD

Overhead Weighted Carry

5 Overhead Squats

Overhead Weighted Carry

Push Ups 20

Sit Ups 20

Back Ext 20

Squats 20

Four Rounds for Time

Today’s WOD

Run 400 Meters

15 Ring Rows

15 Ring Dips

12 Ring Rows

12 Ring Dips

9 Ring Rows

9 Ring Dips

6 Ring Rows

6 Ring Dips

3 Ring Rows

3 Ring Dips

400 Meter Run