Tuesday 11/10/09 CrossFit West Houston

Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation’s most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.

This looks like a heck of a lot of fun. So if anybody is interested in getting a group to go. Let me know. I suspect we will have to sign up some what soon.

Friday 11/6/09 CrossFit West Houston

Posted by Rob in WOD's on November 5, 2009 | 5 Comments »

WOD

5 Rounds

7 DB Push Press

11 KB Swings

Plus

Max Push Ups 2:00

Max Sit Ups 2:00

Max Dead Hang Pull Ups

Thursday 11/5/09 CrossFit West Houston

Posted by Rob in WOD's on November 4, 2009 | 15 Comments »

Mike Bergner of Mike’s Gym teaching the second pull of the Power Clean. This is an area we all need to improve. When doing cleans I see a lot of muscling of the weight rather than using the jump and shrug to make the bar weightless for a brief moment. This makes it easier to drop underneath the bar.

WOD

Run 800 m

4 Rounds

10 DB Snatch R

25 Air Squats

10 DB Snatch L

25 Air Squats

Run 800 m

Wednesday 11/4/09 CrossFit West Houston

Posted by Rob in WOD's on November 3, 2009 | 6 Comments »

WOD

Weighted Pull Ups

plus

2 Clean and Jerks every minute on the minute for 15 minutes.

3×5

Tuesday 11/3/09 CrossFit West Houston

Posted by Rob in WOD's on November 2, 2009 | 6 Comments »

WOD

Push Press

3×5

Deadlift

3×5

Met Con

AMRAP in 10 minutes

100 m Run

5 Burpees

10 Push Ups

Monday 11/2/09 CrossFit West Houston

Posted by Rob in WOD's on November 1, 2009 | 1 Comment »

WOD

“Jackie” for those that haven’t completed it yet.

Alt WOD

5 x 400 m Run

1:00 rest in between.

Sunday 11/1/09 CrossFit West Houston

Posted by Rob in WOD's on November 1, 2009 | 6 Comments »

005

Rest Day

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