WOD
100 m BW Walking Lunge
30 Pull Ups
30 Push Ups
30 Sit Ups
30 Squats
100m BW Walking Lunges
Jul 08 2010
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.
Jul 07 2010
Thursday 7/8/10 CrossFit West Houston
WOD
“Mini Kelly”
3 Rounds
400 M Run
30 Box Jumps
30 Wall Shots
Jul 06 2010
Wednesday 7/7/10 CrossFit West Houston
WOD
Weighted Pull Ups
3-3-3-1-1-1
Met Con
Tabata Squats
Tabata Sit Ups
Jul 04 2010
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
Jul 02 2010
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
Jul 01 2010
Friday 7/2/10 CrossFit West Houston
WOD
5 Rounds
21 KB Swings (American)
15 Air Squats
9 Push Press M95/W65
Jun 28 2010
Tuesday 6/29/10 CrossFit West Houston
WOD
Shoulder Press
3-3-3-1-1-1
Met Con
500m time Trial
Mar 24 2010
Thursday 3/25/10 CrossFit West Houston
WOD
Push Press
5-5-5-5-5
Met Con
AMRAP in 2 minutes Box Jumps
Rest 30 secs
AMRAP in 2 minutes SDHP
Rest 30 secs
plus
100 DU’s
Mar 11 2010
Friday 3/12/10 CrossFit West Houston
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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