Wednesday 3/2/11 CrossFit West Houston

Posted by Rob in WODs on March 1, 2011 | 9 Comments »

WOD

Stength

Front Squat

5-4-3-3-3

Met Con

200 m Run

25 Box Jumps

200m Run

50 Box Jumps

4o0 m run

50 Box Jumps

200 m Run

25 Box Jumps

200 m Run

Tuesday 3/1/11 CrossFit West Houston

Posted by Rob in WODs on February 28, 2011 | 8 Comments »

Women Of The 2010 CrossFit Games from Boomer Alred on Vimeo.

WOD

Skill: Clean and Jerk

20 Lateral Burpees

then

2-2-2-2-2 Clean and Jerk

50-40-30-20-10 Double Unders

(Perform 2 c&j then 50 DU, perform 2 c&j 40 DU)

3x Single Unders = 1 DU

Monday 2/28/11 CrossFit West Houston

Posted by Rob in WODs on February 27, 2011 | 8 Comments »

WOD

Snatch

3-3-3-3-3

Met Con

Every Minute on the Minute for 6 minutes

Sprint 60m

Rest 3:00 minutes

2 Rounds

Renegade Rows 15

Chest 2 Bar Pull Ups 12

Saturday 2/26/11 CrossFit West Houston

Posted by Rob in WODs on February 25, 2011 | 3 Comments »

WOD

TEAM WOD

Teams of 4

2mi run(400m at a time)

KBS

Box Jump

Wallball

One person working at each station, runner determines pace of the group. Once the runner comes in the group rotates. Each individual will keep their own rep count & will add group total upon completion. Time ends on completion of accumulation of 2 miles.

Friday 2/25/11 CrossFit West Houston

Posted by Rob in WODs on February 24, 2011 | 3 Comments »

WOD

Row 500m

30 Clean and Jerks

400 m Run

Thursday 2/24/11 CrossFit West Houston

Posted by Rob in WODs on February 23, 2011 | 3 Comments »

WOD

AMRAP in 3 min

Ring Push ups

-Rest 1 min

AMRAP in 3 min

Goblet Squat

-Rest 1 min

AMRAP in 3 min

Burpees

-Rest 1 min

AMRAP 3 min

Overhead Walking Lunge(same kb used for GS, 1 arm alternating r/l)

Wednesday 2/23/11 CrossFit West Houston

Posted by Rob in WODs on February 22, 2011 | 5 Comments »

WOD

Deadlift

3-3-3-3-3

Met Con

“Death by 20 m”

Minute 1 sprint 20 m 1x, minute 2 sprint 20m 2x, minute 3 sprint 20 m 3x, etc until you tap out or can not complete the number of reps of that minute.