CrossFit West Houston WOD
Strength
DB OH Squats 3 x 8 R/L
rest 1 min between sides and sets
Workout of the Day
Flea Market
AMRAP in 20 minutes in partners
10 -20-30-40-50-….
DB Snatch 50/35
Pull Ups
DB Goblet Squat
*Break reps up as needed. Can play to partner strength i.e. if one partner is good at pull ups they can do extra reps.
Warrior WOD 9:30 AM
Tama
800 m Barbell suit case carry 45/35
31 Toes 2 Bar
31 Push UPs
31 Front Squats 95/65
400m Barbell Suit Case Carry 95/65
31 Toes 2 Bar
31 Push Ups
31 Hang Power Cleans 135/95
200m Barbell Suit Case Carry 135/95
Post your scores to the Whiteboard.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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