CrossFit Houston

Fri, 07/31/09

WOD
X 3 Rounds
A round consists of two 5min sets with a one minute break in between sets and rounds.  Each athlete is to keep track of the number of reps of Clean to OH anyhow and Box Jumps for trainer to record. 
A total score for the two exercises will be recorded
The first 5min set consists of a 400m Run and as many Clean to OH anyhow (M135#/F95#) as possible in the time remaining
-1Min Break-
The second 5min set consists of a 400m Run and as many Box Jumps (M24"/F20") as possible in the time remaining
-1Min Break- then start Round 2

Results:
Clean to OH Anyhow;Box Jumps Total Score for 3 Rounds (RxM=135#/24", RxF=95#/20")
RxM - Adam 47;114, James 50;148, Josh 40;149, Alex 46;105
RxF - Isela 31;82, Lisa 27;149
Scaled:
95#/24" - Mo 59;128, Andrew 62;136, Tony 55;134, Mike O 55;105, Luke 59;118, Elan 50;125
75#/20" - Adrian 46;116
45#/20" - Annel 52;73, Amy 69;91
35#/20" - Mari 52;73
200m/35#/12" - Sandra 68;97,
Modified:
400m/12#BallSlams/20"Box - Lauren 85;85
200m/10#BallSlams/12"Box - Maria 107;95
400m/12#BallSlams/20#DB's - Harold 145;134
400m/12#BallSlams/12#DB's - P.Lo 150;155, Erin 127;106, Adrienne 93;103
400m/10#BallSlams/10#DB's - Julie 44;72
200m/10#BallSlams/12#DB's - Betsy 54;66

Thur, 07/30/09

Happy 19th Birthday, Jonathan (Rico)
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WOD
Back Squat
3-3-3-3-3

CoolDown
x 4 Rounds
5 DB Thrusters (40#/20#)
10 Burpees
15 Squats

Results:
Tony 185-200-215-225-235F; 6:01
Alex 195-215-235-250-265; 5:11
Carlos 195-205-225-235-250; 4:58
Elan 175-185-195-200-205F; 6:58
Sasi 150-175-205-240x2-235x2; 7:35
Amy 85-95-135-145-150F; 7:20

Wed, 07/29/09

WOD
10-9-8-7-6-5-4-3-2-1
Rack Press (Scale Wgt Accordingly)
K2E
**Rest 5 Minutes**
M50 RingDips/F25 RingDips

Results:

Tue, 07/28/09

Happy 25th Birthday, Andrew L.!^

WOD (Courtesy of CFOneWorld)
x 5 Rounds
15 - Row for Calories
15 SDHP (M55#/F35#)
15 Box Jumps (M24"/F20")
200m Run

Results:

Mon, 07/26/09

Happy Belated Birthday, Tal!!
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WOD
x 2 Rounds
30 KB Swings (L) M35#/F25#
30 OH Lunges M45#/F25#
30 KB Swings (R) M35#/F25#
30 OH Lunges M45#/F25#




Results:

Sat, 07/25/09

We had the pleasure of having visitors from Chicago, Ben and Marissa, and from San Antonio, Mark, Jesse and Lauren, for today's wod.  Hope you all enjoyed it and you all are welcomed to visit anytime!

WOD-MedBall Run/Sit/Jump Ladder
800m Med Ball Run (M10#/F8#)
24 Med Ball Butterfly  ABMat Situps
2 Weighted Jumping Squats.....
.....
2 Weighted Jumping Squats
24 Med Ball Butterfly  ABMat Situps
800m Med Ball Run

Results:

----------------Fundamentals II----------------
Justin, Leigh, Mike, Oby, Shelby and Lisa - Good Work, guys and girls!!  See you all next week :)


WOD and Results:

-----------------Where is Carlos this weekend?-----------------
1st CrossFit Laredo Fittest Games Challenge!!

GOOD LUCK, LOS!!!!
 
Wod # 1 - 3 Rounds for time of:
10 Thrusters
10 Burpee to Box Jump
 
Wod # 2 - 1 mile run
The run is over pavement and dirt with uphill and downhill portions.
 
Wod # 3 - 21-15-9 reps of:
Deadlifts and Pushups

Fri, 07/24/09

Congratulations, Joe D and Angelica on the birth of their two baby boys, Aiden Joseph and Evan Albert!  Both Mom and boys are doing great!
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WOD
x 5 Rounds
200m Sand Bag Run (M100#/F50#)
7 KB Swings (M70#/F55#)
7 Box Jump Burpees (M24"/F20")

Results:

Thur, 07/23/09

WOD (Courtesy of CFC)
x 5 Rounds
200m Run
25 SDHP (M75#/F55#)
25 DB Push Press (M30#/F15#)

Results:

Wed, 07/22/09

WOD
Max Push or Split Jerk
3.3.3.3.3

Rest 5 Min

x 3 Rounds
5 OH Squats
M 10 Clapping Pushups/F 6 Regular Pushups

Results: Today's WOD/Yesterday's WOD/Beg WOD

Tue, 07/21/09

WOD "Daniel"
50 Pullups (Modified=25 Pullups)
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pullups

Results: