Monthly Archives: March 2010

Wednesday 3/24/10 CrossFit West Houston

Posted by Rob in WOD's on March 23, 2010 | 23 Comments »

WOD

Run 400 m

5 rounds

10 Thrusters

20 KB Swings

Run 400 m

Continue Reading »

Tuesday 3/23/10 CrossFit West Houston

Posted by Rob in WOD's on March 22, 2010 | 16 Comments »

 

WOD

Kipping Pull Ups   3 x Max

Power Cleans

5-5-5-5

plus

Tabata Push Ups

Tabata Sit Ups

Continue Reading »

Congrats Tricia!

Posted by Rob in WOD's on March 22, 2010 | 7 Comments »

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.

Continue Reading »

Monday 3/22/10 CrossFit West Houston

Posted by Rob in WOD's on March 21, 2010 | 15 Comments »

WOD

Front Squats

5-5-5-5-5

Met Con

30-20-10

One Arm DB Snatches L/R

Burpees

 

 

Continue Reading »

Saturday 3/20/10 CrossFit West Houston

Posted by Rob in WOD's on March 19, 2010 | 3 Comments »

WOD

“March Madness”

1st Half

AMRP in 10 mins

15 Wall Shots

15 DU’s

Rest 5 Minutes

2nd Half

AMRAP in 10 Mins

200 M Run

20 Push Press

 

 

Continue Reading »

Friday 3/19/10 CrossFit West Houston

Posted by Rob in WOD's on March 18, 2010 | 9 Comments »

 

WOD

Take card out of the Hopper Deck!

Continue Reading »

Thursday 3/18/10 CrossFit West Houston

Posted by Rob in WOD's on March 17, 2010 | 22 Comments »

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.

 

Continue Reading »

Wednesday 3/17/10 CrossFit West Houston

Posted by Rob in WOD's on March 16, 2010 | 12 Comments »

WOD

Shoulder Press

5-5-5-5-5

Met Con

5 rounds

10 Burpees

10 Slam Balls

Continue Reading »

Tuesday 3/16/10 CrossFit West Houston

Posted by Rob in WOD's on March 15, 2010 | 9 Comments »

Visit sicfit.com for more Videos
WOD
AMRAP in 15 minutes
200 m Run
10  One Arm OH KB Squats L/R
15 Sit Ups
Continue Reading »

Sectionals Wrap Up

Posted by Rob in WOD's on March 15, 2010 | No Comments »

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!

Continue Reading »
Page 2 of 41234