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Wednesday 12/2/09 CrossFit West Houston

Posted by Rob in WOD's on December 1, 2009 | 5 Comments »

                                                               

 

 

 

 

 

 

 

 

 

 

010

 

WOD

Pull Ups

3 x Max

Met Con

Tabata

Wall Shots

Box Jumps

Push Press

 

 

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Tuesday 12/1/09 CrossFit West Houston

Posted by Rob in WOD's on November 30, 2009 | 6 Comments »

WOD

Back Squat

3x 5

Met Con

8 rounds

100 m Run

15 D/U

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Monday 11/30/09 CrossFit West Houston

Posted by Rob in WOD's on November 29, 2009 | 7 Comments »

Special thanks to Ian from Salt Lake City CrossFit  and Shawn from Westlake CrossFit

WOD

AMRAP in 10 minutes

5 DB Thrusters

10 Push Ups

15 KB Swings

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Saturday 11/28/09 CrossFit West Houston

Posted by Rob in WOD's on November 27, 2009 | 4 Comments »

Welcome David visiting us from Dallas CrossFit Central.

WOD

2 Rounds

200 m Run

20 Burpees

200 m Run

20 AbMat Sit Ups

200 m Run

20 Good Mornings

 

And

Obstacle course fun

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Friday 11/27/09 CrossFit West Houston

Posted by Rob in WOD's on November 26, 2009 | 6 Comments »

Thanks to Marriah and Brian from CrossFit Five Cities for coming to play on Wednesday!

WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Remember there is only a 9 AM class tomorrow. Regular classes resume Saturday with 8 AM and 9 AM classes.

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Wednesday 11/25/09 CrossFit West Houston

Posted by Rob in WOD's on November 24, 2009 | 6 Comments »

WOD

Skill Work:

Burgener Warm Up

Snatch Skill Transfer

Plus

100 m run

20 Wall Shots

200 m run

15 Wall Shots

400 m Run

10 Wall Shots

800 m Run

5 Wall Shots

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Tuesday 11/24/09 CrossFit West Houston

Posted by Rob in WOD's on November 23, 2009 | 13 Comments »

 

 

WOD

50 Curtis P’s

For Time

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Monday 11/23/09 CrossFit West Houston

Posted by Rob in WOD's on November 22, 2009 | 9 Comments »

WOD

Deadlift

3×5

Met Con

21-15-9

Power Cleans

Push Up

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Saturday 11/21/09 CrossFit West Houston

Posted by Rob in WOD's on November 20, 2009 | 5 Comments »

 WOD

“Round on the ends and High in the middle.”

 

400 meter partner run

100 partner Thrusters

400 meter partner run

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Friday 11/20/09 CrossFit West Houston

Posted by Rob in WOD's on November 19, 2009 | 12 Comments »

WOD

Kettlebell Karen

150 KB Swings for time

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