CrossFit West Houston

CrossFit West Houston will be closed after the 6 AM class on Friday due to the Southwest Regional Qualifier in Ft Worth. No classes on Saturday either.

CFWH wishes all the Houston competitor’s good luck

Lisa and Tal from CrossFit Houston

Vic from Bayou City CrossFit

Scott from CrossFit the Woodlands

WOD

Deadlifts 8,6,5,5,3

Met Con

21-15-9

Front Squats

Pull Ups

WOD

AMRP in 20 minutes

5 Ring Dips

10 Box Jumps

15 KB Swings

WOD

10 Burpees

2 Clean and Jerks

8 Burpees

4 Clean and Jerks

6 Burpees

6 Clean and Jerks

4 Burpees

8 Clean and Jerks

2 Burpees

10 Clean and Jerks

Courtesy of CrossFit HQ

WOD

5 Rounds for time

30 Double Unders

20 Sit Ups

10 Pull Ups

Fight Gone Bad at CrossFit West Houston 042509 from Rob Exline on Vimeo.

www.flickr.com crossfitwesthouston’s Special Opening Fight Gone Bad photoset

Welcome James, Jeremy, Lorenzo and Yvette!

Special thanks to Jocelle from Atomic CrossFit!

WOD

“Fight Gone Bad”

Wall Shots

Sumo Deadlift High Pull

Box Jumps

Push Press

Row(Calorie)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Gonzalo (8lb ball, 35lb SDHP, 20″ box, 20lb DB PP) 278

Lorenzo (6lb ball, 20 lb SDHP, 12″box, 15lb DB PP) 249

Daniel (8lb ball, 35lb SDHP, 20″ box, 15lb DB PP) 277

Megan (6lb ball, 20lb SDHP, 18″ box, 10lb DB PP) 223

Sandra (8lb ball, 35lb SDHP, 20″ box, 15lb DBPP) 298

James (4lb ball, 15lb SDHP, 12 ” box, 10lb DB PP) 217

Stephanie (4lb ball, 15lb SDHP, 18″ box(step ups), 10lb DB PP) 202

Cecile (6lb ball, 20lb SDHP, 18″ box, 10lb DB PP) 251

Karla (8lb ball, 20 SDHP, 12″ box, 10lb DB PP) 287

Yvette (4lb ball, 15lb SDHP, 12″ box, 10 lb DB PP) 225

Chrissy (4lb ball, 15 SDHP, 12 ” box, 5lb DB PP) 2 rounds 133

Vanessa (4lb ball, 15lb SDHP, 12″ box, 10 DB PP)  561

Jeremy (8lb ball, 35lb SDHP, 18″ box, 15lb DB PP) 261

Great job everybody.

Courtesy of CrossFit HQ

WOD

Front Squat 3×5

Push Jerk  3×5

Welcome Tricia and Chrissy!

WOD

Part A

400 M Run

4 Rounds

3 Handstand Push Ups

5 Knees to Elbows

7 Thrusters

400 m Run

4 rounds

3 HSPU

5 KTE

7 Thrusters

400m Run

Part B

Row for 30 Calories as fast as you can.

WOD

Deadlifts  3×5

Met Con

5 Rounds

5 SDHP

10 Push Ups

15 Wall Shots