Monthly Archives: August 2010

Wednesday 9/1/10 CrossFit West Houston

WOD

1 mile Time Trial Run

Met Con

21-18-15-12-9-6

SDHP 75/55

Box Jumps 20″

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Tuesday 8/31/10 CrossFit West Houston

WOD

Front Squat

3-3-3-1-1

Met Con

50 Double Unders

10 Renegade Rows 35/20

40 Double Unders

8 Renegade Rows

30 Double Unders

6 Renegade Rows

20 Double Unders

4 Renegade Rows

10 Double Unders

2 Renegade Rows

This saturday we will be performing “Grace”  which is 30 clean and jerks for time. It will be a 6 week challenge to try improve the time. We will perform “Grace” again October 16 as a benefit for Breast Cancer for the “Barbells for Boobs“.  See you Saturday!

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CrossFit Kettlebell Instructor Course

October 23-24, 2010

Register Here

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Monday 8/30/10 CrossFit West Houston

WOD

Kipping Pull Ups 2x max 1:00 rest in between

Met Con

100 m Run

5 Push Press 75/55

200 m Run

10 PP

400 m Run

20 PP

200 m Run

10 PP

100 m Run

5 PP

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Saturday 8/28/10 CrossFit West Houston

“Bugaboo”

For Time:
200 Thrusters (45lbs/75lbs)

Benjamin Abruzzo III

Please join us as we do this special WOD in memoriam of Benjamin “Bugaboo” Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). “Bugaboo” lived for just 200 days before he lost his battle with SMA on December 29th, 2005. So many other children and families are affected yet knowledge and awareness is very low.

I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA. The first step in fighting for any cause is raising awareness by spreading the word.

If you can’t make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and go to the SMA site and post your time, loads, and thoughts to the comments. Then, go to the donation site (see link below) and give whatever you can. Tell everyone you can why you are doing “Bugaboo” and send the link to this site to everyone you can.

3-2-1-GO!

Spinal Muscular Atrophy is the number one genetic killer of children under the age of two.  SMA is an inherited and often fatal disease that destroys the nerves controlling voluntary muscle movement, which affects crawling, walking, head and neck control and even swallowing. Two new-born children are affected each day in the United States, approximately 1 in 6,000 live births. One in every 40 people carries the gene that causes SMA, which means there are more than seven million carriers in the United States alone. Currently there is no treatment or cure.

For more information and to donate please visit the SMA site: http://www.fsma.org/Fundraising/EventsCalendar/index.cfm?id=5380&eventRedirect=1&type=1154

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Friday 8/27/10 CrossFit West Houston

We are a little less then a month away from Fight Gone Bad 5. If you want to go participate in the FGB 5, you still can however to get a free CFWH FGB shirt you do need to raise $75. Or you can buy one too for $20. If you aren’t going to participate at FGB 5, please help us raise our goal of $5000. We are almost $2700 off our goal. Donate Here

Here is what the T shirts will look like

WOD

Handstand Holds

5 x :30 holds with :30 rest

Met Con

7 Rounds

15 Slam Balls

10 Russian Swings R 53/35

10 Russian Swings L

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Thursday 8/26/10 CrossFit West Houston

Deadlift

5-5-5-5-5

Met Con

AMRAP in 10 minutes

100 m Sprint

10 Sit Ups

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Wednesday 8/25/10 CrossFit West Houston

WOD

1000 M Row

50 Kettlbell Swings (American) M53/W35

50 Push Ups

 

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Tuesday 8/24/10 CrossFit West Houston

WOD

Push Jerk

3-3-3-3-3

Met Con

AMRAP in 15 minutes

200 m Run

5 One Arm KB OH Squats Each Arm M35/W20

7 Pull Ups

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Monday 8/23/10 CrossFit West Houston

WOD

Ring Push Ups

5  x 7

Met Con

100 Double Unders (or 300 Single Unders)

5 Rounds

5  One Arm KB Thrusters Each Arm M 53/ W 35

20 Box Jumps

 

 

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