. » Rob

Thursday 7/29/10 CrossFit West Houston

Rob — Thu, 29 Jul 2010 01:47:17 +0000

WOD

OH Squat

5-5-5-5-5

Met Con

25 Ring Pull Ups or Ring Rows

25 Ring Push Ups

25 Squats

25 Sit Ups

Oly Lifting Class Begins Saturday July 31

Rob — Wed, 28 Jul 2010 17:30:42 +0000

This Saturday July 31 at 10:00 AM we will be holding an Olympic Lifting Fundamentals Seminar. This seminar will kick off the Olympic Lifting Class that begins next week. The class times will be Tuesday/Thursday at 6:00 PM and Saturdays at 10:00 AM in Suite #212.

These classes will be a huge benefit to improving olympic lift technique as well as overall athleticism. Attending once a week will improve your olympic technique as well as benefit regular CrossFit. Going at least twice a week will really help develop the practice and immensely improve technique for the Snatch and Clean and Jerk.

The classes wil be coached byGeorge Paraskevopoulos. George was a division 1 football player at Air Force Academy and Cornell University. In addition he was a Graduate Assistant Strength and Conditioning Coach at the University of Connecticut. He is also a USA Weightlifting Club and Sports Performance Coach. His experience and breadth of knowledge is a welcome addition to CrossFit West Houston.

You can register and pay for the Seminar here.

Wednesday 7/28/10 CrossFit West Houston

Rob — Wed, 28 Jul 2010 02:27:06 +0000

WOD

3 Rounds

10 Cleans 115/85

20 Double Unders

30 Slam Balls

Tuesday 7/27/10 CrossFit West Houston

Rob — Tue, 27 Jul 2010 02:56:52 +0000

WOD

Deadlift

5-5-5-5-5

Met Con

3 Rounds

OH Lunges 8 each leg

Push Ups 15

Run 200 m

Cool Down

3 Rounds

TGU

2 Each Arm

Monday 7/26/10 CrossFit West Houston

Rob — Sun, 25 Jul 2010 23:16:54 +0000

Skill Work

5 x 3 HSPU

Met Con

“Jackie”

1000m Row

50 Thrusters 45lb Bar

30 Pull Ups

Cool Down

30 Hip Extensions on GHD

Saturday 7/24/10 CrossFit West Houston

Rob — Sat, 24 Jul 2010 02:47:58 +0000

WOD

400 M Run

21 Push Press 75/55

21 Goblet Squats 53/35

400 m Run

15 Push Press

15 Goblet Squats

400 m Run

9 Push Press

9 Goblet Squats

400m Run

Friday 7/23/10 CrossFit West Houston

Rob — Fri, 23 Jul 2010 02:24:27 +0000

WOD

Weighted Pull Ups

3-3-3-1-1-1

Met Con

50 Wall Shots

50 Box Jumps

3 Burpees every minute on the minute

Yonderway Farms Delivery

Rob — Thu, 22 Jul 2010 21:46:54 +0000

Yonder way delivery is next Thursday. Order here

Remember to check CrossFit West Houston!

Thursday 7/22/10 CrossFit West Houston

Rob — Thu, 22 Jul 2010 02:30:23 +0000

WOD

80 Double Unders

40 Push Ups

400 m Run

40 Double Unders

20 Push UPs

400 m Run

20 Double Unders

10 Push Ups

400 m Run

Then

30 Toes to Bar

Wednesday 7/21/10 CrossFit West Houston

Rob — Wed, 21 Jul 2010 02:30:05 +0000

WOD

Back Squats

3-3-3-1-1-1

Met Con

5 Rounds

25 Sit Ups

10 Ring Dips