Monthly Archives: February 2009

Friday, 2/27/09

Posted by Rob in WOD's on February 28, 2009 | No Comments »

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

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Check Out the Spring Challenge

Posted by Rob in WOD's on February 27, 2009 | No Comments »

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!

Bayou City/CrossFit Houston Spring Challenge
Sat, March 7th
3 Events in 1 Day

 

Two Divisions: Standard and Scaled
WOD #1: 8:00 Show Time @ Bayou City CrossFit
8:30 Brief of course
9:00am Start     WOD Description: To be announced
Standard M 135 lbs/ F 85 lbs
Scaled    M 95 lbs/ F 65 lbs
  
WOD #2: 12:30 Brief @ Mason Park, directions will be handed out at BC CrossFit
1:00pm Start   WOD Description: 1 Mile CrossCountry Run

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

 

Prizes: Standard Men and Women – 1st Place $100.00, 2nd Place $75.00 and 3rd Place $25.00
Gift Prizes for 1st, 2nd and 3rd place Scaled Men and Women
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Thursday, 2/26/09

Posted by Rob in WOD's on February 27, 2009 | No Comments »

 

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

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Wednesday, 2/25/09

Posted by Rob in WOD's on February 26, 2009 | No Comments »

WOD

20 DU’s or Tuck Jumps

15 Push Ups

10 Thrusters

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Tuesday, 2/24/09

Posted by Rob in WOD's on February 25, 2009 | No Comments »

Ring Push Ups

Ring Push Ups

WOD

AMRP in 20 Minutes

5 Pull Ups

10 Ring Push Ups

15 KB Swings

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Monday, 2/23/09

Posted by Rob in WOD's on February 24, 2009 | No Comments »

 

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.

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Sunday, 2/22/09

Posted by Rob in WOD's on February 23, 2009 | No Comments »

 

Video courtesy of  CrossFit LA

Rest Day

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Saturday, 2/21/09 (Terry Hershey)

Posted by Rob in WOD's on February 22, 2009 | No Comments »

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!

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Saturday, 2/21/09(Memorial Park)

Posted by Rob in WOD's on February 22, 2009 | No Comments »

 

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!

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Friday, 2/20/09

Posted by Rob in WOD's on February 21, 2009 | No Comments »

WOD

3 Rounds for Time

40 Push Ups

30 Squats

20 Dips or Ring Dips

10 Doube Unders or Tuck Jumps

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