CrossFit West Houston

WOD

Push Jerks

5-5-5-5-5

Plus

30-20-10

KB Swings

Double Unders

WOD

“Cindy”

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

Coaching vs Cheerleading

WOD

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows

10. Max KB Swings M 53; W 35

WOD

Push Press

3-3-3-3-3

Met Con

3 Rounds

1 min max SDHP

1 min max Row For Cal

1 min max Knees to Elbows

1 min Rest

Other Fun Fran’s

Firefighter Fran (CrossFit Norcal) [wmv][mov]

Flying Fran, CrossFit OKC [wmv][mov]

Frantastic WOD

Your choice

Regular Fran

21-15-9

Thruster M95;W65

Pull Ups

Skinny Fran

21-15-9

Thrusters  M75;W45

Pull Ups

Fat Fran

15-12-9

Thrusters M135;W95

Chest to Bar Pull Ups

Modifications for all of these will be available.

WOD

OH Squats

3-3-3-3-3

Plus…..

200 m Farmers Carry

3 Rounds

5 HSPU

15 Wall Shots

200 m Farmers Carry

Love this Video

WOD

7 Rounds

5 Deadlifts

10 Ring Push Ups

WOD

Squat Cleans

3-3-3-3-3

plus…

Death by Pull ups

First minute 1 Pull Up

Second minute 2 Pull Ups

Third minute 3 Pull Ups….until you can not complete the number of pull ups for the minute

Cash Out

50 Burpees for Time

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

We are heading into the last week of the push up challenge.  Remember at the Decathlon you can earn a discount off of April and or April free.

The decathlon will be Saturday March 6 from 8:00 AM to approximately 10:00 AM. I hope to be done no later than 10:30 AM. So please arrive on time and ready to go by 8:00 AM. I am going to arrange for My Fit Foods to bring food for after we are done, so please RSVP by posting to comments on this post.

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows

10. Max KB Swings M 53; W 35