Yearly Archives: 2010

1/1/11 Happy New Year

Team WOD

Continue Reading »

New Year's Hours

No Classes on 12/31/10. Please join us New Year’s Day for a Team WOD at 10:30 AM!

Continue Reading »

Thursday 12/30/10 CrossFit West Houston

WOD

AMRAP in 10 minutes

3 Deadlifts @ 85% of 1RM

6 Burpees

200 m Run

Continue Reading »

Reminder About the Whole 9 Workshop

Join Dallas and Melissa of the Whole 9 for a practical and usable nutrition information with out being to sciencey! This workshop will be a great tool to help make 2011 your best and healthiest year. So start the year off right!!

http://whole9houston.eventbrite.com/?ref=ebtn

Continue Reading »

Wednesday 12/29/10 Crossfit West Houston

WOD

21-15-9

Squat Cleans (use Fran Weight)

Push Ups

Continue Reading »

Tuesday 12/28/10 CrossFit West Houston

WOD

Rob’s “Ole’ Fart 43′s”

3 Rounds

43 Seconds on 43 seconds off

KB Swings (American or Russian)

Sit Ups

Double Unders

Wall Balls Shots

10 m Sandbag Shuttle

Push Ups

OH Squats 45/35/17

There is no rest in between rounds.

Come out and show your support for Rob on his 43rd birthday as we are trying to get as many people as we can to partake in this festive day of birth.

Continue Reading »

Monday 12/27/10 CrossFit West Houston

Back Squat

5-5-5-5

Before after each set before coming back to the bar you must perform 7 Ring Dips before touching the bar for back squat again.

Continue Reading »

Thursday 12/23/10 CrossFit West Houston

WOD

Every minute on the minute 3 Push Jerks for ten minutes.

Continue Reading »

Wednesday 12/21/10 CrossFit West Houston

WOD

AMRAP in 8 Mins

7 Front Squats

7 Butterfly AbMat Sit Ups

rest 4 minutes

150 Double Unders(450 Single Unders)

Continue Reading »

Tuesday 12/21/10 CrossFit West Houston

WOD

1K Row

Plus Roll the Dice Skill Work!

Continue Reading »