Monday 10/18/10 CrossFit West Houston
WOD
Every minute on the minute for 15 minutes perform :
2 Curtis P’s (Deadlift + Hang Clean+Front Lunge R+ Front Lunge L + Push Press= 1 Curtis P) + 5 Sit Ups
Then……
4 x 1 minute of Single Unders (5 Burpee Penalty for each break of the rope) Rest 1:00 in between rounds.
Continue Reading »Wednesday 10/6/10 CrossFit West Houston
WOD
Deadlift 10 (Body Weight)
Box Jumps 50
Goblet Squats 25 (53/35)
Box Jumps 50
Goblet Squats 25 (53/35)
Deadlifts 10
Continue Reading »Tuesday 10/5/10 CrossFit West Houston
WOD
Push Press
3-3-3-3-3
Met Con
Row 500 m
Run 800m
50 Push Ups
Continue Reading »Monday 10/4/10 CrossFit West Houston
WOD
AMRAP in 3 minutes
Air Squat
Rest 2 minutes
AMRAP in 12 minutes
15 Double Unders
10 Renegade Rows
5 Pull Ups
Rest 5 minutes
AMRAP in 3 minutes
TGU
Continue Reading »
Saturday 7/10/10 CrossFit West Houston
WOD
100 m BW Walking Lunge
30 Pull Ups
30 Push Ups
30 Sit Ups
30 Squats
100m BW Walking Lunges
Continue Reading »Friday 7/9/10 CrossFit West Houston
WOD
Hang Power Clean
3-3-3-1-1-1
Then
75 Burpees
**Must complete in sets of at least 15 i.e. if you stop at rep 15 then stop at 25, to rest then you must go back to 15 to begin your set again. If you go from 0 to 25 for first rest then you can not stop again until rep 40.
Continue Reading »Thursday 7/8/10 CrossFit West Houston
WOD
“Mini Kelly”
3 Rounds
400 M Run
30 Box Jumps
30 Wall Shots
Continue Reading »Wednesday 7/7/10 CrossFit West Houston
WOD
Weighted Pull Ups
3-3-3-1-1-1
Met Con
Tabata Squats
Tabata Sit Ups
Continue Reading »Tuesday 7/6/10 CrossFit West Houston
WOD
5 Rounds
50m KB OH Carry R/L M35/W20
200 Single Unders
10 One Arm KB Push Press
Continue Reading »
Monday 7/5/10 CrossFit West Houston
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
WOD
AMRAP in 30 minutes
Deadlift 5
Push Ups 13
Box Jumps 9
Continue Reading »Announcements
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Pre Order New Shirts! 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 …
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CrossFit for Hope “No child should die in the dawn of life” Danny Thomas St Jude’s Founder Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD: …
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Yonderway Delivery Yonderway will be delivering to CFWH on Thursday April 12, 2012. Please bring a cooler in to the box before Thursday morning.
