Monthly Archives: January 2010

Friday 1/08/10 Crossfit West Houston

WOD

Pull Ups

3x max Kipping Pull Ups or DH Pull ups

Met Con

3 Rounds

30-20-10

Push Press

Squats

Sit Ups

**Schedule Change

There is only an 8:30 AM Class this Saturday.

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Thursday 1/7/10 CrossFit West Houston

WOD

Hang Squat Cleans

5×5

Met Con

AMRAP in 10 minutes

3 HSPU

6 Med Ball Cleans

9 Double Unders

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Wednesday 1/6/10 CrossFit West Houston

WOD

Helen

3 Rounds

400m Run

21 KB Swings

12 Pull Ups

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Tuesday 1/5/2010 CrossFit West Houston

WOD

Push Jerk

5-5-3-3

Met Con

21-15-9

Wall Shots

Burpees

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Monday 1/4/2010 CrossFit West Houston

WOD

Back Squats

5-3-1-1-1

Met Con

50 Box Jumps

50 Push Ups

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Athlete Profile: Stephanie D

Stephanie started at CrossFit West Houston in August ’09.  She came with a strong athletic background. Steph competed on the international level as a member of the US Women’s Rugby Team. She is consistently one of the top female times on the white board and has made tremendous progress.

Some of her highlights:

Deadlift 275 max

Bugaboo time with RX weight 14:08

Max kipping pull ups 16 (This was a self professed weakness. She started with a thick blue assistance band.)

Shoulder Press 110

Third place finish in Women’s Modified Division of Oktober Obliterate Competition at CrossFit Champions.

Stephanie has her sites set on the Central and South Texas Sectionals March 13-14 in Austin TX.

See her testimonial here.

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Saturday 1/2/2010 CrossFit West Houston

WOD

200 m Farmers Carry

Pull Ups 25

Push Ups 25

Sit Ups 25

Squats 25

200m Farmers Carry

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Friday 1/1/2010 CrossFit West Houston

New Year Slide Show from Rob Exline on Vimeo.

WOD

“2010″

Burpees 30

Run 800m

Jump Rope 100 Single Unders

3 Rounds

Wall Shots 15

Sit Ups 15

KB Swings 15

Slam Balls 15

100 Single Unders

Run 800m

Happy New Year!

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