WODs

Thursday 7/18/13

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CrossFit West Houston WOD

Strength:

1. Box Jumps: 5-3-1-1-1-1

*5 reps at a normal height, 3 higher, then four max height attempts

2. Back Squat:

5 x 45%, 5 x 55%, 5 x 65%, 5 x 75%

Conditioning:

Tabata Row for Calories

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Wednesday 7/17/13

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CrossFit West Houston WOD

Skill: 10 min Double-Under Practice

Conditioning: 15 min AMRAP

1500m Row buy-in

AMRAP in remaining time of:

10 Good Mornings (bare bar)

20 DB Snatches (10R/10L)

30 Double-Unders

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Tuesday 7/16/13

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CrossFit West Houston WOD

Skill: Turkish Get Ups

3 x 1 R/L

Conditioning: “Cindy”

20 min AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats

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Monday 7/15/13

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CrossFit West Houston WOD

Strength: 5 Rounds

1 Clean + 2 Jerks

*Rest 1 minute between rounds

Conditioning: For Time

Run 100m

10 Sit-Ups

Run 200m

20 Sit-Ups

Run 300m

30 Sit-Ups

Run 400m

40 Sit-Ups

Optional Finisher: 225 lb Racked Carry (bar on back, up hill if possible!)

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Sunday 7/14/13

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CrossFit West Houston WOD

Strength: Deadlifts

5-5-5-5-5

Conditioning:

1000m Row

Rest 1/2 the time it took to Row

1000m Row

Cool Down: Front Planks w/ feet on wall

4 x 30 sec on/30 sec off

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Saturday 7/13/13

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CrossFit West Houston WOD

Partner WOD: For Time

800m Run with a KB

100 American KB Swings
Non-working Partner holds top of push-up

100 Ball Slams
Non-working partner holds KB in Goblet Rack position

100 Box Jumps
Non-working partner holds KB in Farmer’s Carry position

800m Run with KB

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Friday 7/12/13

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CrossFit West Houston WOD

Strength:

1. HSPU – 3, 3, 3, 3 (30 sec rest between sets)

2. Back Squats – 5 x 5 @ 80%

Conditioning:

Tabata Push-Ups/Sit-Ups Mash-Up

*8 rounds of each, alternating. Record lowest round of each.

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Thursday 7/11/13

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CrossFit West Houston WOD

Strength: Strict Pull-Ups

1. Strict Pull-Ups (Add weight if possible)

5-3-3-3 (30 sec rest between sets of 3)

2. Find a Heavy Hang Power Snatch

Conditioning: 10 min EMOM

2 Hang Power Snatch

3 Lateral Burpees

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Wednesday 7/10/13

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CrossFit West Houston WOD:

Part 1: 3 Rounds

50m KB Waiter’s Walk (R)

50m KB Waiter’s Walk (L)

*Rest 3 minutes

Part 2: 8 min AMRAP

20 Push Press (75/55 lbs)

20 Heavy Russian KB Swings

40 DU’s

*Rest 2 minutes

Part 3: Repeat your work from part 2, rounding to the nearest full round. For example, if you complete 3 rounds + 30 DUs in part 2, you will do 4 rounds for time in part 3.

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Tuesday 7/9/13

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CrossFit West Houston WOD

Strength: Front Squats

2-2-2-Max Reps-2-2-2

65%-70%-80%-90% (Max Reps) then back down

Conditioning:

30 Unbroken Wall Ball Shots

Rest 1 minute

25 Unbroken Wall Ball Shots

Rest 1 minute

20 Unbroken Wall Ball Shots

*Row 250m for every broken set. Advanced use 30/20 lbs med ball.

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