Yearly Archives: 2012

Introducing the CFWH Competitor Class


CrossFit West Houston is excited to announce the addition of our competition class starting this week! Here’s a quick rundown of what to expect from the class. If you have any questions at all, please don’t hesitate to contact me at

WHO: Any CFWH athlete who is serious about competing in the sport of CrossFit. The class is open to all athletes who competed in a local CrossFit competition in 2012 as well as those that plan on competing in the 2013 CrossFit Games Open AND a local CrossFit competition before June of 2013. If you’re not sure if this class is for you, e-mail

WHAT: This is a CF class dedicated to developing the strength and skills needed to compete in the sport of CrossFit. The class programming will be geared towards preparing CFWH athletes for the CrossFit Open.  This time of year you can expect a heavy dose of olympic lifting and gymnastics skill work topped off with some nasty metcons that mimic the AMRAPs from Hell that are sure to be released come March 6th. Once we’re done with the Open, we’ll move to a raw strength building phase and begin to add in more conditioning as the 2014 Open approaches. This class is NOT meant to be the entirety of your training. To be competitive in the sport of CrossFit, you must train 3 to 5 days a week. The programming for these classes will be designed so as to not completely interfere with your regular CF classes, however there is sure to be some unavoidable overlap.

WHEN: Wednesday nights at 6:30PM and Saturday mornings at 9:30AM. Some Saturday classes may last up to an hour and a half. Athletes are encouraged to show up at least 15 minutes early (especially when its cold) to start a general warm-up on their own as there will be a lot to cover in class. Our first class is this Wednesday, January 2nd!

WHERE: We’ll be at CFWH for the most part, but you can definitely expect some outdoor classes at a track or a park when the weather gets nice!

Once again, the class starts this Wednesday, January 2nd at 6:30PM. If you have any questions at all, just shoot me an e-mail at Can’t wait to get this going!

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Tuesday 1/1/13


WOD: Complete 20 reps at each of the 13 stations listed below.

Work with a partner and alternate as needed. Each partner must complete all 20 of their reps before the team moves on to the next movement.




Air Squats

Burpees over your Partner

Row (20 Cals)

Box Jumps (24/20″)

American KB Swings (53/35 lbs)

Push Press (95/65 lbs)

Ball Slams

Toes to Bar

Hang Cleans (95/65 lbs)

Burpee Box Jump (24/20″)

*Teams may start anywhere but the Burpee Box Jumps and must proceed through the movements in the order that they are written. For example, if you start on Toes to Bar, you then go to hang cleans, etc.

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Happy New Year’s Eve!

Please remember to stay safe and have a plan tonight!

Today’s classes are at 6AM, 9:30AM, and Noon.

Tomorrow’s class is at Noon.

Skill/Strength: Squat Clean and Jerk


Bumper Burpees: 25-20-15-10-5

Sit-Ups: 25-20-15-10-5

Squat Clean and Jerk (155/105 lbs): 5-4-3-2-1

*Complete 25 burpees to a bumper plate, followed by 25 sit-ups, and 5 clean and jerks… then 20 burpees, 20 sit-ups, 4 C&J, and so on…

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12/30/12 – No Class


CrossFit and Yoga are canceled this Sunday 12/30/12.

Make your last day of 2012 a healthy one and join us for a fun WOD on Monday.

Monday’s classes are at 6AM, 9:30AM, and Noon only.

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WOD: Teams of 2

20 min AMRAP:

Run (as a team)

60 DB Good Mornings (each partner does 30, switch as needed)

Then complete as many rounds as possible of:

7 DB Snatches (Right)

3 Burpees

7 DB Snatches (Left)

3 Burpees

*Partner 1 completes a full round before partner 2 goes

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12/29/12 CF Kids

Warm Up

Virus Tag


3 rounds Follow the leader

Bear Crawll Through cones

Jump up and down boxes

Agility Ladder

Single Foot per square

2 foot hops

2 feet per square

Forward Rolls


AMRAP in 5 mins

9Right Foot Hops

9 Left Foot Hops

7 Air Squats

5 Burpees

3 Push Ups


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Happy Birthday Rob!

Come on out and celebrate the WOD-Father’s 45th Birthday with the spicy little workout below. Don’t know what a Curtis-P is? Don’t worry about it. It’s only 45 reps.

Classes are at 6AM, Noon, and 5PM only tomorrow.


45 Curtis P’s for Time

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Classes are at 6AM, Noon, 5PM, and 6PM only.

Check the CFWH Holiday Schedule here.

Strength: Hang Power Snatch

*Work in sets of 2

Conditioning: 15 min AMRAP

300m Run

21 Lateral Jumps

15 Toes to Bar

9 Heavy Ball Slams

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There are 5PM and 6PM Classes Only today.

Yoga with Skye is at 7!

Check the CFWH Holiday Schedule here.

Strength: Press Complex

1 Strict Press + 2 Push Press + 3 Push Jerk

*Work to a heavy load in 12 minutes


Part 1: 6 min AMRAP

8 Pull-Ups

8 Box Jumps

*Rest 3 minutes

Part 2: 6 min AMRAP

500m Row (buy-in)

8 Heavy Russian Swings

8 Medicine Ball Sit-Ups

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Week 12 Day 3 – 12/22/12


1. Find new 1 Rep Max Power Clean

2. Find new 1 Rep Max Deadlift

3. Find new 1 Rep Max Bench Press

4. Find new Max Ht. Vertical Jump (can be done in warm-up)


Bench Press (cool down)

Set 1: (TM x .4) x 5 Reps (+10 Strict Pull-Ups)

Set 2: (TM x .5) x 5 Reps (+10 Strict Pull-Ups)

Set 3: (TM x .6) x 5 Reps (+10 Strict Pull-Ups)


Part 1:

10 min EMOM

3 Power Cleans + 3 Front Squats

*use 60 to 70% of 1RM Power Clean

Part 2:


High Wall Ball Shots

Dips (Women do 15-12-9)

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