Saturday 5/1/10 CrossFit West Houston
Team WOD
AMRAP in 12 minutes
4 Person Teams
1 person runs 200 m
1 person on SDHP
1 person on Box Jumps
1 person on Push Press
Rotate from Run to SDHP to Box Jumps to Push Press. Record total Reps!
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Friday 4/30/10 CrossFit West Houston
WOD
Front Squats
3-3-3-3
Met Con
Run 400m
9 Thrusters M95 W 65
21 Push Ups
Run 200 M
15 Thrusters
15 Push Ups
Run 200 m
21 Thrusters
9 Push Ups
Run 400 M
Two Additions:
Good luck to Kristen M who will be representing CFWH at the BCS Games in College Station tomorrow!
Congrats to Joel W after weeks of perserverence finally got his first muscle up yesterday! No picture yet!
Continue Reading »"I
With Cindy and Karen in the rear view mirror, the next challenge in the box will be Helen. This will be a bit different!
This challenge is open to anybody. Saturday May 8th from 8:00 AM to 10:00 AM will be the initial workout to gauge the Helen Baseline. This challenge will be different in that it will set the Box Record and will initiate the Benchmark Leader Board. The BLB will track the box records for many of the CF Benchmarks at the RX weights.
“Helen”
3 Rounds
400 m Run
21 KB Swings
12 Pull Ups
There will be a $25 entry fee, with the entry fee you will get a “I <3 Helen” T shirt.
The top RX Male and top RX Female will get prizes and the honor of putting their name on the board. Coaches and Elite CFWH Athletes can participate.
All RX entrants will do both the intial and final wods with a judge there to keep count and enforce the standards of the movements. Only RX entrants can get their name on the BLB. Also we will have people posted at the corners to make sure no corners are cut.
RX Standards
KB Weight= M53; W 35
KB Standards
- At top of the movement the kettlebell is bottoms up.
- Arms are fully extended and locked out.
- A majority of the ears should be covered with a little bit of ear in front of the arms.
- Dropping the KB from above the knees will result in a 5 Burpee penalty
Pull Up Standards
- Each pull up should end with the entire chin over the bar.
- Arms must reach full extension at the bottom of the pull up.
Failure to meet these standards will result in a “No Rep”. No arguing with the judge as it will only affect your time. The judges ruling is final.
There will be two other classes as well. These classes will not have a single judge but there will be a roaming coach upholding standards.
Scaled:
M 40lb DB; W: 25lb DB
Kipping Pull Ups or Thin Blue Band
Modified:
Any weight KB
Any Band
There will be a Registration Sheet at the gym to sign up beginning today!
Continue Reading »Thursday 4/29/10 CrossFit West Houston
WOD
Ring Dips
5-5-5-5-5
Met Con
50 Sit Ups
1 Mile Run
50 Sit Ups
Continue Reading »Aja B on SicFit
Wednesday 4/28/10 CrossFit West Houston
WOD
Deadlift
5-5-5-5-5
Met Con
30-20-10
Double Unders
Wall Shots
Box Jumps
Continue Reading »Helen Shirts Are Available
You can order the Helen shirts online! Order Here
Also look for the “I <3 Helen Challenge” , coming in May!!
Continue Reading »Tuesday 4/27/10 CrossFit West Houston
WOD
For Time:
Row 750 m
10-9-8-7-6-5-4-3-2-1
Pull Ups
Squats
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Monday 4/26/10 CrossFit West Houston
WOD
Snatch Balance
5-5-5-5-5
Met Con
200M OH Walk M 65/W45
3 Rounds
10 OH Squats M65/W45
15 Ring Push Ups
200m OH Walk
Continue Reading »Spring Leaning Challenge Females
Female Winner Ana B.
Second Place Kimberly V
Third Place Sharon S
Continue Reading »Announcements
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Pre Order New Shirts! The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are …
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CrossFit for Hope “No child should die in the dawn of life” Danny Thomas St Jude’s Founder Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD: …
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Yonderway Delivery Yonderway will be delivering to CFWH on Thursday April 12, 2012. Please bring a cooler in to the box before Thursday morning.
