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Saturday 2/20/10 CrossFit West Houston

WOD

800 m Run

45 Air Squats

25 Push Press

10 Knees To Elbows

400 m Run

10 Knees to Elbows

25 Push Press

45 Air Squats

800 m Run

M 65; W45

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Friday 2/19/10 CrossFit West Houston

WOD

Squat Cleans

5×3

Met Con

Tabata Wall Shots

Tabata Box Jumps

 

 

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Wednesday 2/17/10 CrossFit West Houston

WOD

Push Press

5×5

Skill Work

Snatch

Ring Dips

False Grip Rows/False Grip Ring Pull Ups/Muscle Up

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Tuesday 2/16/10 CrossFit West Houston

WOD

500 m Row

 

Met Con

5 Rounds

25 Squats

15 Push Ups

10 Pull Ups

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Friday 2/12/10 CrossFit West Houston

WOD

5 Rounds

200 SU Jump Rope

50 AbMat Sit Ups

20 Ring Push Ups

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Thursday 2/11/10 CrossFit West Houston

 

WOD

Squat Cleans

5 x 5

Met Con

3 Rounds

25 Burpees

25 Slam Balls

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Wednesday 2/10/10 CrossFit West Houston

 

 

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.

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Tuesday 2/9/10 CrossFit West Houston

WOD

Shoulder Press

5×3

Met Con

30-20-10

Air Squats

KB Swings

 

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Monday 2/8/10 CrossFit West Houston

WOD

800 m Run

21-15-9

OH Squats

Pull Ups

 

 

 

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Saturday 2/6/10 CrossFit West Houston

 

WOD

AMRAP in 20 minutes

10 Wall Shots

10 Box Jumps

10 KB Swings

10 Burpees

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