CrossFit West Houston

WOD

5 Rounds

400 m Run

2:00 min rest in between

“Jackie”

for those that have not done it yet.

WOD

“Jackie
1000 Row

Thrusters 50

Pull Ups 30

www.flickr.com crossfitwesthouston’s “Jackie” photoset

WOD

Run 200 m

10 Clean and Jerks

4 Sit Ups

8 C&J

8 Sit Ups

6 C&J

12 Sit Ups

4 C&J

16 Sit Ups

2 C & J

20 Sit Ups

Welcome back Karla, we missed you!

WOD

Overhead Squat

3 x 5

Met Con

30-20-10

Box Jumps

Push Ups

www.flickr.com crossfitwesthouston’s Fight Gone Bad IV photoset

CrossFit West Houston participated in the Fight Gone Bad IV Fundraiser event at Bayou City CrossFit. Thanks to Vic and his crew for a well run event and the hospitality. Many of the other Houston affiliates attended Atomic CrossFit, CrossFit Houston, P3 CrossFit, CrossFit Katy, CrossFit the Woodlands, and CrossFit Point Break. 

Thanks to CFWH for coming out Scot, Chris, Stephanie B, Daniel B, Kiley, and Christie. Also, it was great to see garage CrossFitter Brian come out.

CrossFit West Houston will be participating in the Fight Gone Bad IV fundraiser at Bayou City CrossFit!

The money raised will go to help Athlete’s for a Cure to aid in Prostate Cancer Resarch and to the Wounded Warrior Project.  Use this link to donate  :    Fight Gone Bad 4

WOD

Run 800 m

15-12-6

Deadlift

Ring Dips

Run 800 m

WOD

7 Rounds

5 Presses (OH anyway you can)

7 Burpees

9 KB Swings

www.flickr.com crossfitwesthouston’s 092309 photoset

WOD

500 m Row

100 Wall Shots

400 m Run

“Late Crew”

Team WOD

1000 m Row

100 Wall Shots

100 Box Jumps

50 Push Press

800 m Weighted Run

WOD

3 x 5

Weighted Pull Ups

Met Con

21-15-9

SDHP

Ring Push Ups