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Monday 10/3/11

Posted by Rob in Uncategorized, WOD's on October 2, 2011 | 3 Comments »

099

Strength Work

Supersets

Thrusters Sets of 3

Weighted Push Ups Sets of 5

Hip Mobility

Met Con

250 Row

30 Air Squats

250 Row

30 Burpees

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Wednesday 10/6/10 CrossFit West Houston

Posted by Rob in WOD's on October 5, 2010 | 6 Comments »

WOD

Deadlift 10 (Body Weight)

Box Jumps 50

Goblet Squats 25 (53/35)

Box Jumps 50

 Goblet Squats 25 (53/35)

Deadlifts 10

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Tuesday 10/5/10 CrossFit West Houston

Posted by Rob in WOD's on October 4, 2010 | 5 Comments »

WOD

Push Press

3-3-3-3-3

Met Con

Row 500 m

Run 800m

50 Push Ups

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Monday 10/4/10 CrossFit West Houston

Posted by Rob in WOD's on October 3, 2010 | 11 Comments »

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

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Thursday 7/1/10 CrossFit West Houston

Posted by Rob in WOD's on June 30, 2010 | 5 Comments »

WOD

Hang Power Cleans

5-5-5-3-3-3

Met Con

4 Rounds

5 HSPU

20 Box Jumps

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Friday 7/3/09 CrossFit West Houston

Posted by Rob in WOD's on July 5, 2009 | No Comments »

 

WOD

“Jackie”

1000m Row

50 Thrusters

30 Pull Ups

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Grand Opening 5/30/09 CrossFit West Houston

Posted by Rob in WOD's on May 30, 2009 | 5 Comments »

100_7148

Grand Opening WOD

Team Bloated Murph

4 person team

1 mile relay run

120 PullUps

240 Push Ups

360 Squats

1 mile run as a team carrying a “wounded man” weight

Thanks to everybody that came out! What an awesome day and turn out! Special thanks to all the other affiliate owners  Neal of CrossFit Katy, Grace of Atomic CrossFit, Pam of CrossFit Champions, Carlos and Lisa of CrossFit Houston, Scott of CrossFit the Woodlands,  John of P3 CrossFit, and Vic of  Bayou City CrossFit you all are a great source of information and inspiration.



Grand Opening May 30 2009 from Rob Exline on Vimeo.

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Saturday 5/23/09 CrossFit West Houston

Posted by Rob in WOD's on May 24, 2009 | No Comments »

 Sometimes we all need a little inspiration, whether it be to get through the WOD, get up for a game, a tough personal patch, whatever.  I thought this was pretty cool.

WOD

3 Rounds for Time

100 m Farmers Carry

10 Push Press

15 Box Jumps

20 Jumping Pull Ups

25 Wall Shots

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Friday 5/22/09 CrossFit West Houston

Posted by Rob in WOD's on May 23, 2009 | No Comments »

WOD

4 Rounds

40 Double Unders

30 Sit Ups

20 Ring Push Ups

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Tuesday 5/5/09 CrossFit West Houston

Posted by Rob in WOD's on May 6, 2009 | No Comments »

WOD

10-20-30

Wall Shots

Box Jumps

SDHP

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