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Wednesday 12/23/09 CrossFit West Houston

Posted by Rob in WOD's on December 22, 2009 | 10 Comments »

WOD

Deadlift

3×5

Met Con

AMRAP in 10 minutes

5 Man Makers

10 Air Squats

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Tuesday 12/22/09 CrossFit West Houston

Posted by Rob in WOD's on December 21, 2009 | 13 Comments »

WOD

“The 12 Days of CFWH Christmas”

1 100 yd sprint

2 broad jump hops

3  sec handstand

4 DB Thrusters

5 Knees to elbows

6 Incline Push Ups

7 KB Swings

8 Abmat Sit Ups

9 10lb slam balls

10 Walking OH Lunge Steps

11 Kipping pull ups

12 Lateral burpees

 

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Saturday 12/19/09 CrossFit West Houston

Posted by Rob in WOD's on December 18, 2009 | 8 Comments »

Run 800 m

50 Push Press

20 Slam Balls

Run 400 M

40 Push Press

15 Slam Balls

Run 200 m

30 Push Press

10 Slam Balls

Run 100 M

20 Push Press

5 Slam Balls

Run 800m

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Friday 12/18/09 CrossFit West Houston

Posted by Rob in WOD's on December 17, 2009 | 5 Comments »

 

WOD

1000 m Row

5 Rounds

5 Power Cleans

10 Broad Jumps

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Thursday 12/17/09 CrossFit West Houston

Posted by Rob in WOD's on December 16, 2009 | 5 Comments »

WOD

Front Squat

3×5

Met Con

5 Rounds

10 One Arm DB Thrusters R

10 One Arm DB Thrusters L

10 Push Ups

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Wednesday 12/16/09 CrossFit West Houston

Posted by Rob in WOD's on December 15, 2009 | 7 Comments »

WOD

Tabata This

Squat

Pull Ups

Push Ups

Sit Ups

Row(For Calories)

The score is the lowest round for each station.

The 9 AM class and evening classses are cancelled, the Christmas Pary will start at 6:00 PM.

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Tuesday 12/15/09 CrossFit West Houston

Posted by Rob in WOD's on December 14, 2009 | 6 Comments »

011

WOD

7 Rounds

3 HSPU

6 Deadlifts M225:W165

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Monday 12/14/09 CrossFit West Houston

Posted by Rob in WOD's on December 13, 2009 | 8 Comments »

WOD

Shoulder Press Tap Out

5-3-1-1…until you fail

Kipping Pull Ups

3x max

Met Con

50 Double Unders

50 Burpees

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Saturday 12/12/09 CrossFit West Houston

Posted by Rob in WOD's on December 11, 2009 | 4 Comments »

WOD

Run 400 m

21-18-15-12-9-6

Wall Shots

5 Burpee buy in to each round

Run 400 m

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Friday 12/11/09 CrossFit West Houston

Posted by Rob in WOD's on December 10, 2009 | 5 Comments »

WOD

1000m Row

plus…..

21-15-9

Box Jumps

KB Swings

SDHP

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