.

WOD

Run 400 m

5 rounds

10 Thrusters

20 KB Swings

Run 400 m

WOD

Kipping Pull Ups   3 x Max

Power Cleans

5-5-5-5

plus

Tabata Push Ups

Tabata Sit Ups

Congratulations to Tricia Jackson for earning her CrossFit Level 1 Certification at Elite CrossFit in San Antonio. It is the second picture above. Tricia will be helping out in classes over the next several weeks. And soon will be running some classes by herself.

WOD

Front Squats

5-5-5-5-5

Met Con

30-20-10

One Arm DB Snatches L/R

Burpees

WOD

Take card out of the Hopper Deck!

WOD

“Team Murph”

1 mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 mile Run

• Runs will be alternating 400 m Runs
• For Pull Ups, Push Ups, Squats you can break it up however you want. Do all 100 pull ups before moving to push ups, break it into rounds of Cindy.

Last weekend was the Central South Texas Sectional at Camp Mabry in Austin. The competitors faced a pretty stout test over the two days.

Stephanie D and Aja B both advanced to the Regionals May 29-30 in Ft Worth. Vanessa was so close and fought hard! Chris showed great determination to complete the event. Ryan unfortunately could not complete the 3rd WOD. I am proud of everybody that went, as the competition and fellow competitors was tough!

Also, congrats to the other CrossFit Affiliates that are sending folks to Regionals. Charlie(third place Finisher) and Katie from Bayou City. Michael and Adrian from CrossFit Houston, Cary and Crockett from CrossFit In Common, Joe from P3 CrossFit( he is also an occasional visitor to CFWH), and Leah from CrossFit Katy. If I left anybody out, I apologize.

It was great to see all the other Houston CF affiliates there. And all the affiliates cheering for each other. What a great community!

Special Thanks to Sandra for taking great pictures. And for Mel, Alicia, Jeremy and Brian for making a little CFWH cheering section!

For Steph and Aja, the real work starts now! The best of the best will be in Ft Worth in May!