WOD
Back Squat
3x 5
Met Con
8 rounds
100 m Run
15 D/U
Nov 29 2009
Monday 11/30/09 CrossFit West Houston
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
Nov 29 2009
Lumberjack 20 12/5/09 @ 8:30 AM
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.
Nov 28 2009
New Class Times Begin 11/30/09
Beginning Monday 11/30/09 there will be a 9 AM class on Mondays and Wednesdays. See the Schedule and Price Page
Nov 27 2009
Saturday 11/28/09 CrossFit West Houston
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
Nov 26 2009
Friday 11/27/09 CrossFit West Houston
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:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- 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.
Nov 24 2009
Wednesday 11/25/09 CrossFit West Houston
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
Nov 23 2009
Tuesday 11/24/09 CrossFit West Houston
-
- Cool New Pull Up Station
WOD
50 Curtis P’s
For Time
Nov 22 2009
Monday 11/23/09 CrossFit West Houston
WOD
Deadlift
3×5
Met Con
21-15-9
Power Cleans
Push Up
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