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9/1/12 CF Kid’s

Obstacle course warm up

Forward Rolls

Backwards rolls

Box Jumps Skill Work

WOD

15-12-9

Box Jumps

Body Weight Rows

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8/29/12

009

5 min AMRAP
50m Run
10 Push ups (HR)
Rest 2 min
5 min AMRAP
C&J (Grace Wt)
Rest 2 min
5 min AMRAP
5 High Wall Ball Shots
10 KB swings

The Great Kettlebell Swing Debate

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David and Kirby

kirby

Meet David and Kirby! They have been with CrossFit West Houston for almost a year now. Hear how they have made CrossFit and Nutrition into a lifestyle. You will see them in a variety of different classes CrossFit, Oly Lifting and the Kettlebell classes!

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8/25/12 CF Kids

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Warm Up

3x

High Knees

Butt Kickers

Toy Solidiers

Then

4 x Bear Crawls

4x max Broad Jumps

2 x 8 to 10 Bodyweight rows

2 x alligator walks on frisbees

WOD

5 Min AMRAP

20 burpees 1x buy in

then AMRAP

10 Jumping Jacks

5 Broad Jumps

Run to 2nd A/C Unit

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Win Texans Tickets

texans

How cool would it be to win field level tickets to the Texans vs Titans game on Sept 30, 2012? What if in the process you could also help  CrossFit West Houston get some new equipment? Well thanks to Tom and Beth Chelton that is exactly what can happen. The Chelton’s generously donated their tickets to CFWH to be raffled off in order to raise  money to buy some new equipment…. with the special request of Tom to buy more 45lb KB’s!

First Prize:

4 Tickets to the Texans vs Titans game on September 30 2012 plus Parking Pass

2 Private Training Sessions with CrossFit West Houston Coach of choice

Prize valued at over $500

Second Prize

2 Private Sessions with your choice CrossFit West Houston Coach of choice

Third Prize

1 Intetgrated Mobility Assessment

Prize Value $115

Fourth Prize

1 Private Training Session with the CrossFit West Houston Coach of choice

1 Private Session with the

Prize Value at $65

Purchase Tickets from 8/20/2012 until 9/15/12. The raffle winners will be announced at the Whole Life Challenge Preliminary Event. Need Not Be Present To Win

Raffle Tickets Cost:

1 Ticket = $20

or

3 Tickets =$50

***Please pay with exact amount or via check made payable to CrossFit West Houston

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8/18/12 CFKids

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Warm Up

10 Arm Circles R/L

10 Air Squats

10 Push Ups

10 Jumping Jacks

2x

Virus Tag 2x through

Skill

Push Press

Push Up

WOD

2 min AMRAP

Run to 2nd A/C Unit

AMRAP Push Ups

Rest 30 seconds

2 min AMRAP

run to 2nd A/C Unit

AMRAP Burpees

rest 30 secs

2 min AMRAP

run to 2nd A/C Unit

AMRAP Squats

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8/14/12 KB

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Swings

1 Arm Swing Ladder R/L

1

1 2

1 2 3

1 2 3 4

1 2 3 4 5

1 2 3 4

1 2 3

1 2

1

Get Ups

10 min

Conditioning

40 Two Arm Swings

60 Push ups

40 Two Arm Swings

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Whole Life Challenge Worldwide Registration Opens 8/15/12

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The Whole Life Challenge is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your commitment to your health and well-being. You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what’s possible for you. The game is played online (and for those of you who have played before — we have a brand new site for you!) AND in your life. You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements. Everyday you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before. This isn’t about getting a perfect score every day, it’s about having a score each day to know how effective you are. Increasing your effectiveness over the course of the challenge is where it’s at! After 8-weeks you will repeat the measurements again to see how you improved and who won!

To keep you on track invite your friends, family and coworkers to join you. The entry fee is $45 for everyone.

Prelims: Saturday, September 15th

Finals: Saturday, November 10th

Registration opens August 15th www.wholelifechallenge.com

Like the official Facebook Event Page

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8/9/12 KB

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Strength

Heavy Goblet Squats 5×3

Push Ups 5 x max

LAX Ball on Shoulders

2 Arm Russian Swings Reverse  Ladder

7

7-6

7-6-5

7-6-5-4

7-6-5-4-3

7-6-5-4-3-2

7-6-5-4-3-2-1

***10 second count between reps

4 Rounds

100 m Farmers Carry Right hand 10 Swings R

100 m Farmers Carry Left hand 10 Swings L

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8/7/12 KB

001

Get Ups

10 minutes

Complexes

4 Rounds R/L

5 Press

5 Squats

5 Swings

**Perform 5 Press, 5 Front Squats, 5 Swings then switch arms

Conditioning

20 Burpees

Run 400 m

40 Two Arm Russian Swings

Run 400 m

20 Burpees

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