Tag

West University CrossFit

27 May 2017 – “The Seven”

  “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in sou
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26 May 2017

  26 May 2017 Warm-up: W Alabama Run, then Annie – 50/40/30/20/10 DUs/AbMat Sit-ups (Cap for Annie: 7:00) Strength: Power Clean – 1-1-1-1 (Estimated 14 Minutes) WOD: In teams of 2, complete the following (one person working at a time): 30 Minute Cap 4 Block Runs (One
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25 May 2017

25 May 2017 Warm-up: 3 rounds: Block Run, 25m Duck Walk, 20x 1 Arm Russian KB Swing (10 Per side), Wide Grip Hold on Pull-up Rig 0:30. Strength: Overhead Squat: 10 rounds: EMOM: 5x Reps AHAP. WOD: 8 Rounds for time: 5x Thruster (95/65) 8x DB Snatch (4/side- 55/35) 20 DUs (40 Singles)
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Judges Needed!

  AllSport Friends & Family, we are looking for a few more Volunteers (MAX 10 More) for our My Mommy is Stronger Than Your Mommy 2017 event on 16 July 2017 – it’s a Sunday and we would need you from about 730 a.m. to 230 p.m. Perhaps a little later to clean up. We
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24 May 2017

24 May 2017 Warm-up: 1k Row, 3 Rounds: 1:00 Plank, 20 Mountain Climbers, 5 TRUE Push-ups Strength: Bench Press: 10 rounds: EMOM: 5x Reps AHAP. (Work with Partners Every 20/30 Seconds) WOD: 5 Rounds for time: 5x Front Squat (135/95) 10x Back Squat (135/95) Run the Block Cool Down: 3 Ro
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23 May 2017

23 May 2017 Warm-up: 500m Row, 3 rounds: 1:00 Handstand Hold against wall, 10x Push ups, 15x Wall Ball Push press. Strength: Push Press: 10 rounds: EMOM: 5x Reps AHAP. Work Capacity: 15 min. AMRAP: 3 Power Snatch (95/65) 5 Back Squats with the Bar (95/65) 7 Toes to Bar Sprint to End o
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22 May 2017

22 May 2017 Warm-up: 800m Run, 3 rounds: 25m Bear Crawl, 25m Crab Walk, 10x Good Morning (45/35) Strength: Deadlift: 10 rounds: EMOM: 5x Reps AHAP. Work Capacity: 15 min. AMRAP: 10x Box Jump (24/20) 10x Kettle Bell Swings (55/35) Ascending ladder of burpees, starting with 2 (add 2 eve
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Woodlands Emergency Training Center – Run, Ladder Climb, O Course~

We are so proud of our badass strong friends! They all showed up, ran their booties off and helped The Woodlands Fire Department collect some great data.   Thank you to our wonderful friends from AllSport CrossFit, Pearland CrossFit and Katy CrossFit for making the drive out and
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20 May 2017

  Warm-up: Run to W. Alabama and back, 20 Air Squats, 10 Burpees WOD: One Person Working at a Time, But Partners RUN together. One Bar, Change out weights as necessary -21-15-9: Thrusters (95/65) Pull up -Block Run -21-15-9 Overhead Squats (135/95) Burpees -Block Run -150x Wall B
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19 May 2017 – Regionals Event #5 & #6

19 May 2017 Warm-up:  Sul Ross Run, 20 Mountain Climbers, 15 Burpees, 10 Slow Good Mornings, Review HPC Strength: Hang Power Clean – 1 Rep Max WOD: (You May Have Half the Class Start WOD2 First to Utilize Bikes or Use Rowers) WOD1 : Regionals Event #5 21-15-9 for time of…
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