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Fundamentals Day
Today at CrossFit West Houston work on a skill that is lacking double unders, ring dips, muscle ups, kipping pull ups, etc.

On Saturday March 7, 2009 Bayou City CrossFit and CrossFit Houston will be hosting a Spring Challenge. Rob Exline of CrossFit West Houston will be competing. Come on out and join the fun!

WOD #3:  3:30 Brief @ CrossFit Houston
4:00pm Start    WOD Description: To be announced
Standard M 95 lbs/ F 65 lbs
Scaled    M  75 lbs/ F 45 lbs

WOD

Run 200 m….10 pull ups, 1 squat

Run 200 m…9 Pull ups 2 squats

Run 200 m….8 Pull ups 3 squats

Run 200 m….7 Pull ups 4 squats

Run 200 m….6 Pull ups 5 squats

Run 200 m….5 Pull ups 6 squats

Run 200 m….4 Pull ups 7 squats

Run 200 m….3 Pull ups 8 squats

Run 200 m….2 Pull ups 9 squats

Run 200 m….1 Pull ups 10 squats

WOD

20 DU’s or Tuck Jumps

15 Push Ups

10 Thrusters

Ring Push Ups

WOD

AMRP in 20 Minutes

5 Pull Ups

10 Ring Push Ups

15 KB Swings

WOD

“Michael”

3 Rounds For Time

800m Run

50 Sit Ups

50 Back Ext

Welcome Margo to the Memorial PM class! Great job on your first CF workout.

Video courtesy of  CrossFit LA

Rest Day

10:15 AM Crew @ Terry Hershey Park

WOD

Burpees 15

Wall Shots (Tree Shots) 15

SDHP 15

Box Jumps 15

Push Press 15

Welcome Daniel and Douglas! Great job!

8:00 AM Crew @ Memorial Park

WOD

3 Rounds for Time

Burpees 15

Med Ball Thruster 15

SDHP 15

Box Jumps 15

Push Press 15

Welcome Tim! Nice job!