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Friday 3/26/10 CrossFit West Houston

Posted by Rob in WOD's on March 25, 2010 | 20 Comments »

WOD

Skill Work

Hand Stand Holds

3x max time

Deadlift

3-3-3-3

Met Con

The Baseline

Row 500 m

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

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Saturday 3/20/10 CrossFit West Houston

Posted by Rob in WOD's on March 19, 2010 | 3 Comments »

WOD

“March Madness”

1st Half

AMRP in 10 mins

15 Wall Shots

15 DU’s

Rest 5 Minutes

2nd Half

AMRAP in 10 Mins

200 M Run

20 Push Press

 

 

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Wednesday 3/17/10 CrossFit West Houston

Posted by Rob in WOD's on March 16, 2010 | 12 Comments »

WOD

Shoulder Press

5-5-5-5-5

Met Con

5 rounds

10 Burpees

10 Slam Balls

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Tuesday 3/16/10 CrossFit West Houston

Posted by Rob in WOD's on March 15, 2010 | 9 Comments »

Visit sicfit.com for more Videos
WOD
AMRAP in 15 minutes
200 m Run
10  One Arm OH KB Squats L/R
15 Sit Ups
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Friday 3/12/10 CrossFit West Houston

Posted by Rob in WOD's on March 11, 2010 | 4 Comments »

 

WOD

3 Rounds

30 Push Press

20 AbMat Sit Ups

10 Lunges Each Leg

Remember No Evening Classes today.

Regular Saturday class at 8:30 AM tomorrow.

Open gym on Sunday

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Thursday 3/11/10 CrossFit West Houston

Posted by Rob in WOD's on March 10, 2010 | 4 Comments »

WOD

5 Rounds

Run 400 m

Power Cleans 10

K2E 10

Motivation

Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

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Tuesday 3/9/10 CrossFit West Houston

Posted by Rob in WOD's on March 8, 2010 | 9 Comments »

WOD

Push Jerks

5-5-5-5-5

Plus

30-20-10

KB Swings

Double Unders

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Monday 3/8/10 CrossFit West Houston

Posted by Rob in WOD's on March 7, 2010 | 23 Comments »

 

WOD

“Cindy”

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Squats

 

Coaching vs Cheerleading

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Saturday 3/6/10 CrossFit West Houston

Posted by Rob in WOD's on March 5, 2010 | 8 Comments »

WOD

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows

10. Max KB Swings M 53; W 35

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Thursday 3/4/10 CrossFit West Houston

Posted by Rob in WOD's on March 3, 2010 | 23 Comments »

Other Fun Fran’s

Firefighter Fran (CrossFit Norcal) [wmv][mov]

Flying Fran, CrossFit OKC [wmv][mov]

Frantastic WOD

Your choice

Regular Fran

21-15-9

Thruster M95;W65

Pull Ups

Skinny Fran

21-15-9

Thrusters  M75;W45

Pull Ups

Fat Fran

15-12-9

Thrusters M135;W95

Chest to Bar Pull Ups

Modifications for all of these will be available.

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