Monthly Archives: February 2010

Monday 3/1/10 CrossFit West Houston

WOD

Squat Cleans

3-3-3-3-3

plus…

Death by Pull ups

First minute 1 Pull Up

Second minute 2 Pull Ups

Third minute 3 Pull Ups….until you can not complete the number of pull ups for the minute

Cash Out

50 Burpees for Time

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Saturday 2/27/10 CrossFit West Houston

WOD

Team WOD

2 person teams

1 person works, the other holds KB

30 Deadlifts

185#

155#

105#

Run Lap with KB

60 Pull Ups

Run lap with KB

90 Push Press

Run Lap with KB

120 Air Squats

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Friday 2/25/10 CrossFit West Houston

 

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD

“The Chief“

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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Decathlon II and Push Up Challenge

We are heading into the last week of the push up challenge.  Remember at the Decathlon you can earn a discount off of April and or April free.

The decathlon will be Saturday March 6 from 8:00 AM to approximately 10:00 AM. I hope to be done no later than 10:30 AM. So please arrive on time and ready to go by 8:00 AM. I am going to arrange for My Fit Foods to bring food for after we are done, so please RSVP by posting to comments on this post.

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows

10. Max KB Swings M 53; W 35

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Thursday 2/25/10 CrossFit West Houston

WOD

Push Press

3-3-3-3-3

Met Con

5 Rounds

200m Run

10 Thrusters

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Wednesday 2/24/10 CrossFit West Houston

WOD

1000m Row

KB Swings 40-30-20-10

Box Jumps 10-20-30-40

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Tuesday 2/22/10 CrossFit West Houston

WOD

Overhead Squat

5×3

Met Con

AMRAP in 10 minutes

5 Renegade Rows

10 Pull Ups

15 Double Unders

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Monday 2/22/10 CrossFit West Houston

WOD

“Air Force” (Courtesy of CrossFit TNT WOD #1 of MidWestern Sectionals)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

RX M95;W65

WOD begins with 4 Burpees and every minute on the minute perform 4 burpees.

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Phase 3 of Push Up Challenge

Today starts phase 3 of the Push Up Challenge. The number for the next 10 days is 75.

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Saturday 2/20/10 CrossFit West Houston

WOD

800 m Run

45 Air Squats

25 Push Press

10 Knees To Elbows

400 m Run

10 Knees to Elbows

25 Push Press

45 Air Squats

800 m Run

M 65; W45

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