Monday 10/3/11
Strength Work
Supersets
Thrusters Sets of 3
Weighted Push Ups Sets of 5
Hip Mobility
Met Con
250 Row
30 Air Squats
250 Row
30 Burpees
Continue Reading »Monday 10/4/10 CrossFit West Houston
WOD
AMRAP in 3 minutes
Air Squat
Rest 2 minutes
AMRAP in 12 minutes
15 Double Unders
10 Renegade Rows
5 Pull Ups
Rest 5 minutes
AMRAP in 3 minutes
TGU
Continue Reading »
Saturday 7/10/10 CrossFit West Houston
WOD
100 m BW Walking Lunge
30 Pull Ups
30 Push Ups
30 Sit Ups
30 Squats
100m BW Walking Lunges
Continue Reading »Friday 7/9/10 CrossFit West Houston
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.
Continue Reading »Thursday 7/8/10 CrossFit West Houston
WOD
“Mini Kelly”
3 Rounds
400 M Run
30 Box Jumps
30 Wall Shots
Continue Reading »Wednesday 7/7/10 CrossFit West Houston
WOD
Weighted Pull Ups
3-3-3-1-1-1
Met Con
Tabata Squats
Tabata Sit Ups
Continue Reading »Monday 7/5/10 CrossFit West Houston
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
Continue Reading »Saturday 7/3/10 CrossFit West Houston
WOD
Run 400m
25 Burpees
25 Sit Ups
20 Burpees
20 Sit Ups
15 Burpees
15 Sit Ups
10 Burpees
10 Sit Ups
5 Burpees
5 Sit Ups
Run 400m
Continue Reading »Friday 7/2/10 CrossFit West Houston
WOD
5 Rounds
21 KB Swings (American)
15 Air Squats
9 Push Press M95/W65
Continue Reading »Tuesday 6/29/10 CrossFit West Houston
WOD
Shoulder Press
3-3-3-1-1-1
Met Con
500m time Trial
Continue Reading »Announcements
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Pre Order New Shirts! The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are …
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CrossFit for Hope “No child should die in the dawn of life” Danny Thomas St Jude’s Founder Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD: …
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Yonderway Delivery Yonderway will be delivering to CFWH on Thursday April 12, 2012. Please bring a cooler in to the box before Thursday morning.
