Monthly Archives: May 2009

Monday, 5/4/09 CrossFit West Houston

 

WOD

” Jump Rope Helen”

400 Single Unders or 40 Double Unders

21 KB Swings

12 Pull Ups

“Late Night WOD”

Done in Teams

600 Single Unders

42 KB Swings

24 Push Ups

One person working at a time. Person waiting holds KB.

Continue Reading »

Congrats to Vic!

Courtesy of  CrossFit Games 2009

CrossFit West Houston wishes to congratulate Vic Zachary owner of  Bayou City CrossFit for qualifying for the CrossFit Games 2009 in July. Vic finished in fourth place out of a field of 110 competitors in the Hell’s Half Acre Southwest Regional Qualifier hosted by GSX CrossFit in Ft Worth TX.

The competitors completed three stout WOD’s in two days as well as battled some horrendous rain and thunderstorms. Here were the WOD’s

Day 1

WOD 1

“Rowing Grace”

3 Rounds for Time

10 Clean and Jerks

500 m Row

Men’s weight 155, Women’s weight 105

WOD 2

50 Chest to Bar Pull Ups

50 Burpees

Day 2

WOD 3

2-15-9

Box Jumps

KB Swings

Sumo Deadlift High Pulls

Men’s weight 24″ box, 72 lb KB, 95lb SDHP; Women’s weights 20″ box, 55 lb KB, 65 lb SDHP.

Congratulations to all the competitors. It was a great weekend event.

Good Luck Vic training for the Games and competing. Way to represent the Houston CrossFit community!

Continue Reading »

Friday 5/1/09

 

WOD

4 Rounds for Time

40 Back Extensions

30 Sit Ups

20 Air Squats

10 Push Press

 

500 M Row for Time

Continue Reading »