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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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Friday 7/9/10 CrossFit West Houston

Posted by Rob in WOD's on July 8, 2010 | 11 Comments »

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.

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Wednesday 7/7/10 CrossFit West Houston

Posted by Rob in WOD's on July 6, 2010 | 9 Comments »

WOD

Weighted Pull Ups

3-3-3-1-1-1

 

Met Con

Tabata Squats

Tabata Sit Ups

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Tuesday 7/6/10 CrossFit West Houston

Posted by Rob in WOD's on July 5, 2010 | 9 Comments »

WOD

5 Rounds

50m KB OH Carry R/L M35/W20

200 Single Unders

10 One Arm KB Push Press

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Monday 7/5/10 CrossFit West Houston

Posted by Rob in WOD's on July 4, 2010 | 3 Comments »

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

AMRAP in 30 minutes

Deadlift 5

Push Ups 13

Box Jumps 9

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Friday 7/2/10 CrossFit West Houston

Posted by Rob in WOD's on July 1, 2010 | 15 Comments »

WOD

5 Rounds

21 KB Swings (American)

15 Air Squats

9 Push  Press M95/W65

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Tuesday 6/29/10 CrossFit West Houston

Posted by Rob in WOD's on June 28, 2010 | 6 Comments »

WOD

Shoulder Press

3-3-3-1-1-1

Met Con

500m time Trial

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Tuesday 3/30/10 CrossFit West Houston

Posted by Rob in WOD's on March 29, 2010 | 9 Comments »

WOD

Weighted Pull Ups

5-5-5-5-5

Met Con

1000 m Row

50 KB Swings

30 Ring Push Ups

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Monday 3/29/10 CrossFit West Houston

Posted by Rob in WOD's on March 28, 2010 | 18 Comments »

WOD

OH Squat

5-5-5-5-5

Met Con

AMRAP in 12 minutes

200 Run

3 HSPU

6 Pull Ups

 

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