CrossFit West Houston

WOD

3 Rounds

30 Push Press

20 AbMat Sit Ups

10 Lunges Each Leg

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]

Love this Video

WOD

7 Rounds

5 Deadlifts

10 Ring Push Ups

We are heading into the last week of the push up challenge.  Remember at the Decathlon you can earn a discount off of April and or April free.

The decathlon will be Saturday March 6 from 8:00 AM to approximately 10:00 AM. I hope to be done no later than 10:30 AM. So please arrive on time and ready to go by 8:00 AM. I am going to arrange for My Fit Foods to bring food for after we are done, so please RSVP by posting to comments on this post.

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

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

WOD

AMRAP in 20 minutes

10 Wall Shots

10 Box Jumps

10 KB Swings

10 Burpees

WOD

Back Squat

5×3

Met Con

15 Muscle Ups for Time

WOD

5 Rounds

400 m Run

Push Ups 30

Pull Ups 10

“It’s part of your DNA.”

WOD

Deadlift

5×5

Met Con

5 Rounds

6 Pull Ups

9 Burpees

WOD

Row 500m

plus

5 Rounds

30 KB Swings

10 Pull Ups