WOD’s

Thursday 7/28/11 CrossFit West Houston

Posted by Leah in WOD's on July 27, 2011 | 4 Comments »

Strength:

Weighted Lunges (with KBs at sides)

5-5-5-5 (each leg)

WOD:

Three Rounds for Total Reps:

1 min Ring Rows
1 min Air Squats
1 min Russian KB Swings
1 min Rest

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Wednesday 7/27/11 CrossFit West Houston

Posted by Leah in WOD's on July 26, 2011 | 19 Comments »

WOD:

200m Run
9 KB Thrusters (Right)
9 KB Thrusters (Left)
9 Pull-Ups
200m Run

12 KB Thrusters (R)
12 KB Thrusters (L)
12 Pull-Ups200m Run
15 KB Thrusters (R)
15 KB Thrusters (L)
15 Pull-Ups
200m Run

** Aja t-shirts and tanks are in!!  If you haven’t picked yours up they are in the office.  Don’t forget to tune in this weekend to the live cast of THE CROSSFIT GAMES in LA!  Cheer on Aja and the Bayou City Team.  They Are live all day Fri. Sat. and Sun. on games.crossfit.com  and re-aired on espn3 (online) Fri. and Sat. at 8pm.  Coach’s Pub in Midtown is also have a viewing party!  Don’t miss out!

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Tuesday 7/26/11 CrossFit West Houston

Posted by Leah in WOD's on July 25, 2011 | 10 Comments »


 

Strength:
Back Squat  5-5-5-5

MetCon:

In 7 minutes, complete the following:
500m Row
50 Sit-Ups
Max Double Unders

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Monday 7/25/11 CrossFit West Houston

Posted by Leah in WOD's on July 24, 2011 | 6 Comments »

Strength:
Power Snatch:

 5-5-5-5

MetCon:
3 Rounds
3 min AMRAP:
1 Power Snatch
3 OHS
5 Burpees

1 min Rest between rounds

Compare to Nov 8, 2010

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Sunday 7/24/2011 CrossFit West Houston

Posted by Leah in WOD's on July 23, 2011 | 2 Comments »

 

Strength:

Weighted Push-Ups

MetCon:10min AMRAP:

100m Shuttle
10 KB SDHP
10 Jumping Lunges
10 Push-Ups

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Saturday 7/23/11 CrossFit West Houston

Posted by Leah in WOD's on July 22, 2011 | No Comments »


 

WOD:

Teams of four will spend five minutes at each of the following four stations completing as many reps as possible with only one person working at a time. There will be one minute rest between stations.

15m Prowler Push

Pull-Ups

Ball Slams

Burpees

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Friday 7/22/11 CrossFit West Houston

Posted by Leah in WOD's on July 21, 2011 | 4 Comments »

STRENGTH:

Front Squats

3×8 – 50% 1RM

WOD:

30 Back Squats (At Front Squat weight or less)

800m Run

75m Bear Crawl (6 mat lengths)

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Thursday 7/21/11 CrossFit West Houston

Posted by Leah in WOD's on July 20, 2011 | 3 Comments »

STRENGTH:

1 Legged DL

2×8

WOD:

Part 1:

Four Rounds for Max Meters:

30 sec Max Effort Row

30 sec Rest

Part 2: (immediately following part 1)

20 Broad Jump Burpees

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Wednesday 7/20/11 CrossFit West Houston

Posted by Rob in WOD's on July 19, 2011 | 5 Comments »

WOD

Front Rack KB Walk across Mats down and back 5 Double KB swings at turnaround

3x Rest 1:00 secs in between

400m Sandbag Run

30  Heavy Ball Slams

3x 5 Stone Shoulders each arm

Rest 1:00 min between

No Time Recorded…

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Tuesday 7/19/11 CrossFit West Houston

Posted by Leah in WOD's on July 18, 2011 | 7 Comments »

STRENGTH:

Strict Dead Hang Pull-Ups – Deload

7-5-5-3

WOD:

40-30-20-10

Double Unders

Wall Ball Shots

Push Press

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