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Saturday 10/30/10 CrossFit West Houston

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 10/29/10 CrossFit West Houston

WOD

Four minute rounds with two minutes rest in between rounds:

Round 1 Run 400 m rest of the time AMRAP of KB Swings Russian

Round 2 Run 400 m rest of time AMRAP of Ring Dips

Round 3 Run 400m rest of time AMRAP of Thrusters #45

Round 4 Run 400 m rest of time AMRAP of Sit Ups

Thursday 10/28/10 CrossFit West Houston

WOD

Snatch Grip Deadlift

2-2-2-2-2

Met Con

75 Burpees for time (Every minute on the minute do 3 Box Jumps, until done with burpees.)

Skill Work

Floor Wipers

Wednesday 10/27/10 CrossFit West Houston

WOD

Row 750

5 Rounds

25 Double Unders

10 Plyo Push Ups ( Clapping is encouraged!)

15 Sit Ups

Tuesday 10/26/10 CrossFit West Houston

WOD

Weighted Pull Ups

3-3-3-3-3

Met Con

Team WOD

50 KB SDHP

50 Slam Balls

800 m OH Slam Ball Run

50 Slam Balls

50 KB SDHP

Monday 10/25/10 CrossFit West Houston

WOD

AMRAP in 7 minutes

100m Run

5 C2B Pull Ups

25 m Bear Crawl accross the Gym

Rest 5 Minutes

AMRAP in 7 minutes

20 Lunges (10R/10L)

5 Burpees

5 Power Cleans (115/85)

**Congrats to Sandra, Ryan, Aja, Stephanie, Marc and Mel for getting their CF Kettlebell Instructor Certifications

Saturday 10/23/10 CrossFit West Houston

WOD

Remember the 8:30 AM class will be at Memorial Park Swimming Pool:

6502 Arnot Street

Houston TX 77007
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Friday 10/22/10 CrossFit West Houston

WOD

5 Rounds

30 Russian One Arm KB Swings (15 R/15 L)

10 Ring Dips

(After Rounds 1, 3 and 5 perform 6 Burpees)

Remember due to KB Cert the Saturday Class will meet at the Memorial Park Pool :

6502 Arnot Street

Houston TX 77007
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Robb Wolf- The Paleolithic Solution Seminar

Date: Sun 10/31/2010

Spend 1 day with Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo nutritional concepts to support fat loss, muscle gain and improve athletic performance. Attendees will be exposed to basic pathophysiology related to metabolic diseases such as Type 2 diabetes, cardiovascular disease, Alzheimer’s and infertility. Additionally, attendees will receive a mechanistic understanding of autoimmunity and systemic inflammation and how these processes impact performance, health and longevity. A basic science background is helpful but not necessary for this seminar. Cost of this seminar is $195.

Register Here

Thursday 10/21/10 CrossFit West Houston

WOD

Back Squat

5-5-5-5

Met Con

Buy in 50 med ball squat partner chest tosses i.e. 25 each

8 x 75 m SPRINTS (rest equals walk back to start line.)

Don’t forget No classes at the gym this weekend, Saturday CF class, Saturday Oly Class, Yoga or Open gym due to hosting the CrossFit KB Cert.

 The Saturday class will be held at Memorial Park at 8:30 AM. Accross from the Pull Up stations on the West side of the Golf Course.