Monthly Archives: March 2010

Saturday 3/6/10 CrossFit West Houston

Posted by Rob in WOD's on March 5, 2010 | 8 Comments »

WOD

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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Which One Arm Handstand Is Better?

Posted by Rob in WOD's on March 5, 2010 | 7 Comments »

 

Which one arm handstand is better? Chris? or the Dark Knight? Post vote to comments!

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Friday 3/5/10 CrossFit West Houston

Posted by Rob in WOD's on March 4, 2010 | 2 Comments »

WOD

Push Press

3-3-3-3-3

Met Con

3 Rounds

1 min max SDHP

1 min max Row For Cal

1 min max Knees to Elbows

1 min Rest

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Nutrition Challenge

Posted by Rob in WOD's on March 4, 2010 | No Comments »

Next week starts the Spring Leaning Challenge. Be sure to post your name on the board, fill out a sign up sheet, get measured and take the before picture.

Here are some great resources:

Zone Diet

Zone Recipes

Robb Wolf

12 steps to start paleo diet

the paleo diet

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Thursday 3/4/10 CrossFit West Houston

Posted by Rob in WOD's on March 3, 2010 | 23 Comments »

Other Fun Fran’s

Firefighter Fran (CrossFit Norcal) [wmv][mov]

Flying Fran, CrossFit OKC [wmv][mov]

Frantastic WOD

Your choice

Regular Fran

21-15-9

Thruster M95;W65

Pull Ups

Skinny Fran

21-15-9

Thrusters  M75;W45

Pull Ups

Fat Fran

15-12-9

Thrusters M135;W95

Chest to Bar Pull Ups

Modifications for all of these will be available.

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Wednesday 3/3/10 CrossFit West Houston

Posted by Rob in WOD's on March 2, 2010 | 31 Comments »

WOD

OH Squats

3-3-3-3-3

Plus…..

200 m Farmers Carry

3 Rounds

5 HSPU

15 Wall Shots

200 m Farmers Carry

 

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CFWH Athete's Going to Sectionals

Posted by Rob in WOD's on March 2, 2010 | 2 Comments »

The Central Southern Texas Sectionals for the CrossFit Games are less than 2 weeks away in Austin. At this event, 30 Men and 30 Women will advance to the Regionals in Ft Worth in May. Please wish Vanessa, Aja, Ryan, Chris and Stephanie well as they finish there  preparations for Sectionals.

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Tuesday 3/2/10 CrossFit West Houston

Posted by Rob in WOD's on March 1, 2010 | 14 Comments »

 

Love this Video

WOD

7 Rounds

5 Deadlifts

10 Ring Push Ups

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