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Wednesday 6/15/11 CrossFit West Houston

WOD

Fran

21-15-9

Thrusters

Pull Ups

** There WILL be a noon class tomorrow (Thursday) open for everyone!  The gym will be closed Friday, Saturday, and Sunday for regionals (because you should all come watch), so come in tomorrow to get your WOD on!**

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Tuesday 6/14/11 CrossFit West Houston

WOD

Clean High Pulls

3-3-3-3

Met Con

Row 2K

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Monday 6/13/11 CrossFit West Houston

WOD

OH Squat

5-3-2-1-1

Met Con

Run 600 m

25-20-15-10-5

Russian Swings 2 Arm

Air Squats

Run 600 m

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Sunday 6/12/11 CrossFit West Houston

WOD

Ring Dips

7-7-7-7-7

Met Con

4 Rounds

1 OH Carry (50m R/50 M L)

15 Goblet Squats

15 Lateral Burpees ovr KB

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Sautrday 6/11/11 CrossFit West Houston

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Friday 6/9/11 CrossFit West Houston

WOD

Bent Over Rows

5-5-3-3-3

Met Con

50 Double Unders

25 Back Extensions

40 Double Unders

20 Back Extensions

30 Double Unders

15 Back Extensions

20 Double Unders

10 Back Extensions

10 Double Unders

5 Back Extensions

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Monday 6/6/11 CrossFit West Houston

WOD

Clean Pulls

5-5-3-3-3

Met Con

25 m Bear Crawl

800 m Run

25m Bear Crawl

400m Run

25m Bear Crawl

200m Run

 

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Sunday 6/5/11 CrossFit West Houston

WOD

HSPU

3-3-3-3

WOD

10x 100 m SPRINTS

1 min rest in between

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Saturday 6/4/11 CrossFit West Houston

Team WOD

Teams will complete 15 rounds of

200 m Run

15 KB Swings

5 Box Jump Overs

One partner works at a time.

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Tuesday 5/31/11 CrossFit West Houston

WOD

Clean Pulls

5-5-5-5-5

Met Con

5 Rounds

10 Burpee Box Jumps

5 Cleans at 50% max

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