Monthly Archives: August 2010

Saturday 8/7/10 CrossFit West Houton

WOD

2 Person Team WOD

5 Rounds

Relay KB(1 KB) Carry 1 lap around our warehouse row(Each person runs a lap with the KB, carry it anyway.)

20 Box Jump overs each person( Non jumping partner does Russian KB Swings until the person completes box jumps, switch roles. Can not start Box Jumps until person returns with KB.)

20 Push Ups each person(Other person does a figure 8 pass throughs until the person completes the push ups, switch roles)

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Friday 8/6/10 CrossFit West Houston

WOD

HSPU

3 x 5

Met Con

5 Rounds

M 95 / W 65

5 Squat Cleans

5 Front Squats

5 Thrusters

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Thursday 8/5/10 CrossFit West Houston

WOD

Deadlift

3-3-3-3-3

Met Con

5 Rounds

100 Single Unders

20 Wall Balls

 

 

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Wednesday 8/4/10 CrossFit West Houston

WOD

 20 minutes

Begin with 15 Power Snatch 75/55

then AMRAP the rest of the time

400 m Run

10 Pull Ups

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Tuesday 8/3/10 CrossFit West Houston

WOD

Shoulder Press

1-1-1

Push Press

3-3-3

Push Jerk

5-5-5

Met Con

:20 Burpees

:10 rest

Tabata Push Ups

:20 Burpees

Score = Lowest Round

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Yoga Class Added

We are pleased to announce that we are adding a Wednesday evening Yoga class to the schedule.  The Yoga schedule is now:

Sunday 11:30 AM

Wednesday 5:45 PM

This will start THIS Wednesday August 4th, 2010.

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Monday 8/2/10 CrossFit West Houston

WOD

2k Row

Plus

Skill Work:

Muscle Ups or Ring Dips or Support Holds

( If you have ring dips work on muscle ups, if no ring dips work on support holds.)

Double Unders

HSPU

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