Video courtesy of Crossfit Fire
WOD
3 Rounds for Time
400 m Run
50 squats
Jan 30 2009
Thursday, 1/29/09
“Annie Are You Ok?”
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
For Time
Jan 29 2009
Free Crossfit Workout Saturday 1/31/09
Come join Crossfit West Houston Saturday Morning 1/31/09 at Memorial Park at 8:00 AM.
RSVP via email rob@crossfitwesthouston.com 
Jan 29 2009
Wednesday, 1/28/09
Thrusters at Bayou City Crossfit
WOD
15-10-5
Thrusters
Pull Ups
Push Ups
For Time
Men #95 Women #65
Jan 27 2009
Monday, 1/26/09
“Oso” aka “The DB Bear Complex”
AMRP in 10 Minutes
5 Deadlift
5 Hang Power Cleans
5 Push Press
Jan 25 2009
Saturday, 1/24/09
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
Jan 24 2009
Friday, 1/23/09
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
Jan 23 2009
Thursday, 1/22/09
DB Swings
WOD:
Push Press
KB Swing
21-15-9
For Time
Men #95 1.5 pd KB
Women #65 1 pd KB
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