WODs

Saturday 1/11/14

Saturday Schedule:

8:30AM – CF Class
10:00AM – “Murph” Hero WOD
1:30PM – Come and watch the movie “Lone Survivor” at Cinemark Memorial City Mall!

8:30AM CrossFit Workout of the Day:

15 min Partner AMRAP:

10 Ground to OH (45/25 lbs)
10 Burpees to Plate
10 Calorie Row

*Partners alternate movements. For example, P1 does 10 G2oH, P2 Does 10 Burpees, P1 rows 10 cals, P2 does to G2OH, and so on…

10AM “Murph”

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile Run

*There will be plenty of scaling and partner options.

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Friday 1/10/14 – Guest Day

Bring a Friend to any Class on the Schedule Today!

CrossFit West Houston WOD

Strength: Strict Pull-Ups

10 Strict Pull-Ups (bodyweight)

8 Weighted Pull-Ups

7 Weighted Pull-Ups

6 Weighted Pull-Ups

5 Weighted Pull-Ups

*If you don’t have unassisted strict pull-ups, use a band on sets 1-3 and do negatives on sets 4-5.

Conditioning: Partner WOD

For Time:

100 Single Suitcase Deadlifts
100 Push Press
100 Box Jumps

Cool Down: Skee Ball!

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Thursday 1/9/14 – Guest Day

Bring a Friend to any Class on the Schedule Today!

CrossFit West Houston WOD

Strength:

A: Back Squats

*In 12 minutes, build to a heavy set of 5

B. 75% of Heavy 5 x AMRAP

Conditioning: 15 min AMRAP

100m Row (split evenly), then

AMRAP of:

15 Medicine Ball Partner Squats

20 Medicine Ball Sit-Ups

*5 Burpee penalty if ball touches the ground

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Wednesday 1/8/14

Skill: Turkish Get Ups

5 Right / 5 Left

Conditioning:

Part 1 – 5 minutes

50 DU’s (buy-in), AMRAP of:
7 Wall Ball Shots
7 Back Extensions

–Rest 1 minute–

Part 2 – 5 minutes

50 DU’s (buy-in), AMRAP of:
7 Box Jumps
7 Push-Ups

–Rest 1 minute–

Part 3 – 5 minutes

50 DU’s (buy-in), AMRAP of:
7 Burpees
7 Stone to Shoulder

Core Work:

Hollow Rocks x 75 (scale to 50 or accum 45 sec Hollow Hold)

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Tuesday 1/7/14

Strength: Deadlifts

A. 5 x 5 (Build to one HEAVY set of 5)

B. 1 set x AMRAP @ 75% of Heavy 5

Conditioning:

Every Minute on the Minute for 8 Minutes

4 Deadlifts (50 to 55% of Heavy 5)

2 Power Cleans

1 Push Jerk

Cool Down:

300m Farmer’s Carry

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Monday 1/6/14

Strength:

A. Strict Press – 5 sets of 5 reps
*Start light and build to ~85% of 1RM or AHAP (as heavy as possible)

B. Push Press – 1 set x AMRAP
*Add ~10% to final set of A

Conditioning: 7 min AMRAP

5 HSPU
7 Pull-Ups
9 Goblet Squats (53/35 lbs)

Core Work:

Push-Up Plank, Alt. Hand to Hips

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Sunday 1/5/14

Strength: Handstand Holds

8 x :20 on / :20 off

Conditioning: 4 Rounds for Time

6 Stone to Shoulder

12 Push-Ups

18 Box Jumps

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Saturday 1/4/14

WOD: In Teams of 3

Complete the following for time:

400m Run (together)

100 Thrusters (95/65 lbs)

100 Pull-Ups

400m Run (together)

*Only one person working at time during thrusters and pull-ups

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Friday 1/3/14

CrossFit West Houston WOD

Strength: Power Snatch

5 x 3

Conditioning: 12 min AMRAP

30 Double-Unders

20 Air Squats

10 Toes to Bar

Snatch Technique Video: “Waiting to Launch” with Cara Heads Slaughter

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Thursday 1/2/14

We’re back to our Normal Schedule Today.

Strength: BB Bent Over Row

5 x 5

Conditioning: For Time

750m Row

50 Push Press (75/55 lbs)

400m Run

Cool Down: 3 Rounds, Not for Time

15 Ring Rows

15 Hollow Rocks

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