CrossFit West Houston

WOD

Back Squat

3x 5

Met Con

8 rounds

100 m Run

15 D/U

Special thanks to Ian from Salt Lake City CrossFit  and Shawn from Westlake CrossFit

WOD

AMRAP in 10 minutes

5 DB Thrusters

10 Push Ups

15 KB Swings

Join CrossFit West Houston as we raise money for the fallen soldiers in the tragic Ft Hood shootings. LumberJack CrossFit on the Ft Hood base had 4 soldiers killed and 11 wounded in the incident. We will be performing the Lumberjack 20 WOD
Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 O…verhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24″) /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

There will be scaling. Please arrive on time, the warm up will begin @ 8:30AM. We are asking that you donate what you can in order to participate in the WOD. Please use the link below to donate or you can donate at the event.

Beginning Monday 11/30/09 there will be a 9 AM class on Mondays and Wednesdays. See the Schedule and Price Page

Welcome David visiting us from Dallas CrossFit Central.

WOD

2 Rounds

200 m Run

20 Burpees

200 m Run

20 AbMat Sit Ups

200 m Run

20 Good Mornings

And

Obstacle course fun

Thanks to Marriah and Brian from CrossFit Five Cities for coming to play on Wednesday!

WOD

Fight Gone Bad

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. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. 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.

Remember there is only a 9 AM class tomorrow. Regular classes resume Saturday with 8 AM and 9 AM classes.

Happy Thanksgiving!

WOD

Skill Work:

Burgener Warm Up

Snatch Skill Transfer

Plus

100 m run

20 Wall Shots

200 m run

15 Wall Shots

400 m Run

10 Wall Shots

800 m Run

5 Wall Shots

WOD

50 Curtis P’s

For Time

WOD

Deadlift

3×5

Met Con

21-15-9

Power Cleans

Push Up