Crossfit West Houston

5/18/12

Rob — Fri, 18 May 2012 00:20:14 +0000

***Drink Plenty of Water****

Strength

Weighted Split Squats sets of 5

Heavy Russian swings 5

Elevated Pigeon Stretch R/L

Conditioning

200 Single Unders

21-15-9

Back Squat (115/95)

Push Ups

200 Single Unders

5/17/12

Rob — Thu, 17 May 2012 00:41:36 +0000

***Drink Plenty of Water******

Stength

HSPU sets of 3

Dead Hang Pull Ups max sets

LAX Shoulders

Conditioning

EMOM for 10 min

2 Power Snatch 95/65

5 Man on Fire Burpees

Be Happy

KB WOD @ 5:30 PM

Strength/ Skill

Sets of heavy 1 ASW 3 x 10 R/L

Sets of Heavy Goblet Squats 3 x 5

WOD

Run 600m

5 Rounds

10 Burpees

10 Gob Squats

5/16/12

Rob — Tue, 15 May 2012 23:59:16 +0000

“Michael”

3 Rounds

800m Run

50 Back Ext

50 Sit Ups

5/15/12

Rob — Tue, 15 May 2012 00:49:42 +0000

**** Drink Plenty of Water*****

Strength

Bent Over Rows Sets of 5

Pistols sets of 3

Inch Worms

Conditioning

Burpees to 45 Plate 20

T2B 30

Air Squats 40

Rest 1 min

Air Squats 40

T2B 30

Burpees to 45lb Plate 20

KB WOD @5:30 PM

Skill

10 Rounds

5 Power Swings

30 secs Rest

Half Get Ups

Lying to Post 5 R/5 L

KB WOD

30-20-10

Push Ups

Two Arm Swings

Lateral jumps over Bell

5/14/12

Rob — Mon, 14 May 2012 00:44:26 +0000

****Drink Plenty of Water Before Class****

Strength

Sets of 3 Cleans + 2 Press

Scorpions 10 R/L

LAX Shoulders

Conditioning

400 m Front Rack KB Carry

400m Farmers Carry

****NOT A RACE- this is a weighted walk. The slower it is done the more intense it is.There is no time element. ***

5/13/12

Rob — Sun, 13 May 2012 00:30:00 +0000

3 Rounds

AMRAP in 3 min

DB Snatch 4 (4=1R+1L+1R+1L)

Box Jumps 8

Russian Swings 12

Rest 1 minute

Then

5 Min Rest

AMRAP Push Press in 2 minutes

Pre Order New Shirts!

Rob — Sat, 12 May 2012 15:58:48 +0000

The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are for women only. Below you can see the designs with links to go right to the store to buy.

This is a Grey and Teal 50/25/25 tri blend shirt. It is very similar to the Civil War Racked and Loaded shirts. Buy Here

Just like the shirt above only in Black and Red. Buy Here

This is our Dripping Kettlebell shirt. It is a unisex 50/50 blend. Buy Here

This is a next level burn out tank! Buy Here!

5/12/12

Rob — Sat, 12 May 2012 00:26:28 +0000

100m run

1 Round of Cindy

200m Run

2 rounds of Cindy

300m Run

3 rounds of Cindy

400m Run

4 Rounds of Cindy

1 Round of Cindy = 5 Pull Ups 10 Push Ups 15 Squats

5/11/12

Rob — Fri, 11 May 2012 00:40:08 +0000

**Drink Plenty of Water**

Strength

HSPU sets of 3

Pistols sets of 3 R/L

Roll out

For Max Reps:
1 min AMRAP Clean & Jerk (95/65 lbs)
30 sec Rest
1 min AMRAP Double Unders
30 sec Rest
1 min AMRAP Front Squats (95/65 lbs)
30 sec Rest

1 min AMRAP Burpees

*Score each movement separately

5/10/12

Rob — Thu, 10 May 2012 00:20:45 +0000

**Drink Plenty of Water**

Strength

Split Squat sets of 5

30 second Planks

Shoulder Circles

Conditioning

15 min AMRAP Partner WOD:
15 Push-Ups (Hand Release)
12 DB/KB Push Press
9 Calorie Row
*Partners work one at a time and alternate between movements. For example, partner 1 does 15 push-ups, P2 does 12 DL, P1 does 9 calorie row, P2 does 15 push-ups, and so on

KB WOD for 5:30 KB Class

Strength

5 minutes

Alternating sides TGU

Skill

3 Rounds

10 one ASW R/L

Rest 30 seconds

WOD

5 Rounds

Ten 1ASW R/L

Ten Push ups

Then

300 Single unders or 100 Double Unders