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4/12/12

Test

800 m Time Trial

Strength

Front Squat

3-3-3-3-3

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4/11/12

Strength

Cleans sets of 3

Weighted Push Ups sets of 5

Wall Shoulder Slides

EMOM 10 min

3 cleans

5 Push Press

10 DU

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Kipping Pull Ups Skill Session

What would it feel like to have your chest hit the bar during pull ups? How would you feel if you did Cindy, Helen or Fran with unbroken pull ups? If pull ups or upper body strength is one of your weaknesses, then come do our kipping pull up skills session.

When : April 21, 2012 @ 10:00 AM

Where: CrossFit West Houston

Pre-requisite: 3 Dead Hang Pull Ups

The cost is $25. There is a limit of 10 people.

Register Here

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4/10/12

Skills Test

Rope Ascent

Conditioning

AMRAP in 20 minutes

Buy In: 50 Air Squats

Then AMRAP

400 m Run

Max T2B ( Once athlete comes off the bar, the set is done and back out on the run.)

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4/9/12

Strength

Push Jerks sets of 3

Single leg DL sets of 8

Piriformis on Foam Roller

Conditioning

Row 500m Time Trial

rest 3:00

5 Rounds

5 Pull Ups

10 Burpees jump and touch high bar

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4/8/12

No Classes

Happy Easter

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4/7/12

Easter Egg Hunt WOD

Teams of three run Run 400 m, find your color egg along the way.

Return to box.

Open Egg.

Perform as written.

Repeat until all 4 eggs are found!

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4/6/12

Strength

FS sets of 5

Bent Over Rows Sets of 5

Conditioning

AMRAP in 12 minutes

3 Deadlifts

6 Burpees

9 Box Jumps

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4/5/12

Strength

Weighted Pull Ups sets of 5

KB Strict Press sets of 5 R/L

Half Get Up

Conditioining

4x400m Sprint

Rest 2:00 min

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4/4/12

KB Snatch Skill Work

Conditioning

21-15-9

Back Squat

2x Sit Ups

75 Double Under Cash out

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