WOD
100 m BW Walking Lunge
30 Pull Ups
30 Push Ups
30 Sit Ups
30 Squats
100m BW Walking Lunges
Jul 08 2010
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.
Jun 28 2010
Tuesday 6/29/10 CrossFit West Houston
WOD
Shoulder Press
3-3-3-1-1-1
Met Con
500m time Trial
Jun 27 2010
Monday 6/28/10 CrossFit West Houston
WOD
Double Timing Fran
50 Double Unders
21-15-9
Thrusters
Pull Ups
50 Double Unders
Sep 27 2009
Fight Gone Bad IV
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CrossFit West Houston participated in the Fight Gone Bad IV Fundraiser event at Bayou City CrossFit. Thanks to Vic and his crew for a well run event and the hospitality. Many of the other Houston affiliates attended Atomic CrossFit, CrossFit Houston, P3 CrossFit, CrossFit Katy, CrossFit the Woodlands, and CrossFit Point Break.
Thanks to CFWH for coming out Scot, Chris, Stephanie B, Daniel B, Kiley, and Christie. Also, it was great to see garage CrossFitter Brian come out.
Jun 28 2009
Friday 6/26/09 CrossFit West Houston
WOD
6 Rounds
Odd Rounds 200 m Run
Even Rounds 200 Single Unders
15 Push Press
15 AbMat Sit Ups
Jun 25 2009
6 Week Fran Challenge Results
Below is a table of the results from the Fran Challenge. Eleven people participated in both the before and after challenge. A couple of notes regarding a few of the athletes below. Kaci did Fran, the saturday before coming to CrossFit West Houston. It was performed at CrossFit Cen Tex in Belton TX. Kimberly performed a very scaled Fran of 3×10 of 10 DB thrusters and Ring Rows, which happened to be her first CrossFit Workout. For Kimberly, we kept the load the same however used the 21-15-9 rep scheme for the second Fran. She did more work in +3 seconds. Everybody improved their times.
The goal was to keep the conditions the same to see the improvement. Everybody showed awesome improvement! Great job!
|
Athlete |
Weight |
Before Time |
After Time |
Difference |
| Chris M | 55lbs/Thin Blue Band |
7:20 |
5:19 |
-2:01 |
| Sandra E | 45/Gray Band |
7:40 |
5:06 |
-2:34 |
| Megan | 30/Green Band |
8:29 |
5:41 |
-2:48 |
| Stephanie | 8lb DBs/Ring Rows |
5:46 |
4:45 |
-1:01 |
| Dan | 55/Gray Band |
6:43 |
4:57 |
-1:46 |
| Allison | 45/Gray Band |
4:59 |
4:23 |
-:36 |
| Gonzalo | 65 |
5:23 |
5:00 |
-:23 |
| Kaci | 45/Blue Band |
5:10 |
4:16 |
-:54 |
| James | 45/Gray Band |
6:22 |
5:27 |
-:55 |
| Kimberly | 10DB’s/Ring Rows |
2:42 |
2:45 |
+:03 |
| Rob | RX |
5:40 |
4:59 |
-:41 |
May 30 2009
Grand Opening 5/30/09 CrossFit West Houston
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.
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Grand Opening May 30 2009 from Rob Exline on Vimeo.
Mar 19 2009
Wednesday, 3/18/09 CrossFit West Houston
CrossFit West Houston WOD at Terry Hershey Park
WOD
21-18-15-12-9-6-3
Pull Ups
Wall Shots
