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Saturday 11/7/09 CrossFit West Houston

WOD

3 Rounds

30 Wall Shots

30 SDHP M 65 W 45

30 Slam Balls

30 Double Unders

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Friday 11/6/09 CrossFit West Houston

WOD

5 Rounds

7 DB Push Press

11 KB Swings

Plus

Max Push Ups 2:00

Max Sit Ups 2:00

Max Dead Hang Pull Ups

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Thursday 11/5/09 CrossFit West Houston

Mike Bergner of Mike’s Gym teaching the second pull of the Power Clean. This is an area we all need to improve. When doing cleans I see a lot of muscling of the weight rather than using the jump and shrug to make the bar weightless for a brief moment. This makes it easier to drop underneath the bar.

WOD

Run 800 m

4 Rounds

10 DB Snatch R

25 Air Squats

10 DB Snatch L

25 Air Squats

Run 800 m

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Wednesday 11/4/09 CrossFit West Houston

WOD

Weighted Pull Ups

plus

2 Clean and Jerks every minute on the minute for 15 minutes.

 

3×5

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Tuesday 11/3/09 CrossFit West Houston

WOD

Push Press

3×5

Deadlift

3×5

Met Con

AMRAP in 10 minutes

100 m Run

5 Burpees

10 Push Ups

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Thursday 10/29/09 CrossFit West Houston

WOD

21-15-9

Power Hang Cleans

Push Ups

Wall Shots

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Tuesday 10/27/09 CrossFit West Houston

WOD

Shoulder Press

3×7

Met Con

5 Rounds

3 Ring Dips

5 Burpees

7 DB Thrusters

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Monday 10/26/09 CrossFit West Houston

WOD

Deadlift

5.3.3.3.3

Met Con

3 Rounds

25 Box Jumps

10 K2E

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Saturday 10/24/09 CrossFit West Houston

WOD

800m Relay

100 Walking Lunge Steps

100 Sit Ups

100 Push Ups

100 Squat Throws

400 M Farmers Carry

Individuals will do half of everything!

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Friday 10/23/09 CrossFit West Houston

WOD

Front Squats

3×5

Row 1000 m

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