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Opening Day WOD For the New Box for CrossFit West Houston

Posted by Rob in WOD's on April 16, 2009 | No Comments »

 

 

WOD

500 m Row

21-18-15-12-9-6-3

Deadlift

Wall Shots

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Saturday, 4/4/09 CrossFit West Houston

Posted by Rob in WOD's on April 5, 2009 | No Comments »

 

WOD

Sumo Deadlift High Pull 50

Weighted Run

Jumping Pull Ups 40

Weighted Run

Air Squats 30

Weighted Run

Dips 20

Weighted Run

Burpees 10

Weighted Run

Part II

Obstacle Course

Bear Crawl

Box Jumps 10

Run to Kettlebells 15 KB swings

Run to fire hose.

Drag Fire Hose down and back.

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Wednesday 4/1/09, CrossFit West Houston

Posted by Rob in WOD's on April 2, 2009 | No Comments »

Video courtesy of CrossFit Oakland

WOD

6 Rounds

100 Jump Rope

5 Hang Squat Clean

10 Push Press

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Tuesday, 3/31/09, CrossFit West Houston

Posted by Rob in WOD's on April 1, 2009 | No Comments »

Welcome Kevin, David, Stephanie and Gina!

WOD

21-18-15-12-9-6-3

KB Swings

Pull Ups

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Free Community Workout at Terry Hershey Park, 3/28/09

Posted by Rob in WOD's on March 29, 2009 | No Comments »

 

Welcome Monica, Dan and Kristin!

WOD

“Filthy Fifty”

50 Box Jumps

50 Jumping Pull Ups

50 KB Swings

5o Walking Lunge Steps

50 Sit Ups

50 Push Press

50 Back Extensions

50 Wall Shots

50 Burpees

50 Tuck Jumps

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Thursday, 3/12/09

Posted by Rob in WOD's on March 13, 2009 | No Comments »

WOD

“Fight Gone Short”

With a continuously running clock, begin at one station go for 45 seconds, on the call of rotate, immediately go to next station until all five stations are completed. One minute rest between rounds. Three total rounds.

Burpees

Wall Shots

SDHP

Box Jumps

Push Press

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