Monthly Archives: July 2010

Tuesday 7/6/10 CrossFit West Houston

Posted by Rob in WOD's on July 5, 2010 | 9 Comments »

WOD

5 Rounds

50m KB OH Carry R/L M35/W20

200 Single Unders

10 One Arm KB Push Press

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Monday 7/5/10 CrossFit West Houston

Posted by Rob in WOD's on July 4, 2010 | 3 Comments »

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

AMRAP in 30 minutes

Deadlift 5

Push Ups 13

Box Jumps 9

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Congrats Steph and Aja!

Posted by Rob in WOD's on July 4, 2010 | 6 Comments »

Congratulations to Steph D and Aja for getting their Level 1 Certs at CrossFit Strong in Dallas this weekend. Way to go guys! Plust Steph got the 2nd fastest Fran time for Females and Aja got the 1st fastest time for males!

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Saturday 7/3/10 CrossFit West Houston

Posted by Rob in WOD's on July 2, 2010 | 3 Comments »

WOD

Run 400m

25 Burpees

25 Sit Ups

20 Burpees

20 Sit Ups

15 Burpees

15 Sit Ups

10 Burpees

10 Sit Ups

5 Burpees

5 Sit Ups

Run 400m

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Friday 7/2/10 CrossFit West Houston

Posted by Rob in WOD's on July 1, 2010 | 15 Comments »

WOD

5 Rounds

21 KB Swings (American)

15 Air Squats

9 Push  Press M95/W65

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