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Tuesday, 5/19/09 CrossFit West Houston

Posted by Rob in WOD's on May 20, 2009 | No Comments »

 

WOD

21-15-9

SDHP

Pull Ups

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Saturday 5/16/09 CrossFit West Houston

Posted by Rob in WOD's on May 17, 2009 | No Comments »

 

WOD

4 Rounds

200 M Run

5 KTE or KTC sitting

10 Push Press

15 Squats

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Friday 5/15/09 CrossFit West Houston

Posted by Rob in WOD's on May 17, 2009 | No Comments »

WOD

4 Rounds

40 Double Unders

30 Sit Ups

20 walking lunge steps each leg

10 SDHP

Add a 500 m row at anytime during the above.

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Tuesday 5/12/09 CrossFit West Houston

Posted by Rob in WOD's on May 13, 2009 | No Comments »

 

WOD

SP 5-5-5

PP 3-3-3

PJ 1-1-1

Met Con

50 Burpees for time

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Monday, 5/11/09 CrossFit West Houston

Posted by Rob in WOD's on May 12, 2009 | No Comments »

WOD

“Pushing and Pulling Karen”

5 Rounds

30 Wall Shots

20 Push Ups

10 Pull Ups

Late Night Crew

Guys vs Girls

WOD

5 Rounds

60 Wall Shots

40 Push Ups

20 Pull Ups

1 person working others rest. Must complete all reps before moving onto next exercise.

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Saturday 5/9/09 CrossFit West Houston

Posted by Rob in WOD's on May 10, 2009 | No Comments »

WOD

3 Rounds

30 Calorie Row

30 Walking Lunge Steps

30 Push Ups

30 KB Swings

30 Sit Ups

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Friday 5/8/09 CrossFit West Houston

Posted by Rob in WOD's on May 10, 2009 | No Comments »

“Fran is in your kitchen” by Melissa Mulligan of  CrossFit Performance

 

WOD

7 rounds for time

5 Ring Dips

10 Deadlifts

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Wednesday 5/6/09 Fran-tic

Posted by Rob in WOD's on May 7, 2009 | No Comments »

 

“Fran”

21-15-9

Thrusters

Pull Ups

Welcome Kimberly to your first CrossFit WOD!

Late Night Crew

3 Rounds

800 m Partner Relay Run ( On last 200 of the last round, both partners run and finish together>)

6 Thrusters

4 Pull Ups

2 Burpees

 

Welcome Janice, Scott, Pete, and Sean!

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Way to Go Daniel!

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

CrossFit West Houston member, Daniel Brewster entered the Big Ring Challenge mountain bike race this past weekend at Double Lake in Livingston TX this past weekend. While Daniel is an avid cyclist this was his first mountain bike race and he decided to do it armed only with his CrossFit training.  He said afterwards, “My body held up and I felt strong throughout thanks to CrossFit.”

Nice job finishing the race despite the weather. CrossFit is a great program to enhance athletic performance in any sport!

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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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