CrossFit West Houston

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Main Site Monday

This WOD was from the Main CrossFit website last week.

AMRP in 20 minutes

Thrusters 5

Hang Power Clean 7

SDHP 10

Here is the schedule for Friday July 3 and Saturday July 4th

Friday

6 AM

9 AM

There will be no 5 AM class and no evening classes.

Saturday July 4th.

9:30 AM only. Please join us for a Hot Dog Cook Out after the WOD.

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Last week Dan Swanstrom, Assistant Football Coach at Johns Hopkins University visited. Dan is also a certified CrossFit Football coach. As a the Blue Jay football strength coach, Dan instituted CrossFit in the off season training program. It is always a pleasure when he visits. Watch for him to compete in a Regional Qualifier for the CrossFit Games. He can kill it!

CrossFit Houston hosted the Summer Challenge yesterday. Thanks to the CFH staff, judges and volunteers for putting together a rigorous test and great event. Congratulations to all the athletes that braved the heat and the WOD’s.

Special thanks to CF West Houston athletes Daniel Brewster and Kimberly Varhaug for coming out to support Sandra and I as we competed. I competed in the Men’s Standard division and was sadly substandard yesterday by not completing the first WOD in the time limit. Sandra competed in the women’s modified division completing both WOD’s in under 18 minutes. Great Job Sandra!

WOD 1

Standard

21-15-9

Row for Calories

Deadlift (#225/155)

Lateral Burpees

Modified

18-12-6

Row for Calories

Deadlift (#185/#115)

Lateral Burpees

12 min cutoff. 5 Burpee penalty for dropping the bar, hands must stay on bar through entire deadlift movement.

WOD 2

Standard

5 Rounds

30 Wall Shots (20/14)

7  SDHP (95/65)

Modified

4 Rounds

20 Wall Shots (14/10)

5 SDHP (75/55)

5 Burpee penalty for dropping the ball and/or dropping the bar.

www.flickr.com crossfitwesthouston’s Summer Challenge at CrossFit Houston photoset

WOD

6 Rounds

Odd Rounds 200 m Run

Even Rounds 200 Single Unders

15 Push Press

15 AbMat Sit Ups

WOD

Deadlift

5-5-5-5

Warm Down

5 Rounds

Uneven Weighted Step Ups 3 each leg

Pull Ups 5

Below is a table of the results from the Fran Challenge.  Eleven people participated in both the before and after challenge. A couple of notes regarding a few of the athletes below. Kaci did Fran, the saturday before coming to CrossFit West Houston. It was performed at CrossFit Cen Tex in Belton TX. Kimberly performed a very scaled Fran of 3×10 of 10 DB thrusters and Ring Rows, which happened to be her first CrossFit Workout. For Kimberly, we kept the load the same however used the 21-15-9 rep scheme for the second Fran. She did more work in +3 seconds. Everybody improved their times.

The goal was to keep the conditions the same to see the improvement. Everybody showed awesome improvement! Great job!

WOD

7 Rounds

10 Ring Push Ups

10 Burpees

WOD

4 Rounds

10 Power Cleans

5 Push Jerks