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john@p3crossfit.com
281-995-3176
5112 Ashbrook Dr.
Suite B
Houston, Texas 77081

This Weekend

July 31st, 2010:
Saturday we will be closed! No classes will be held.

Upcoming Events!

Aug. 14th, 2010:
CrossFit Katy
Bring The Heat Summer Challenge. If you are interested in helping judge/volunteer this event please let me know.

Sept. 18th, 2010:
Metro Dash
 Go to the site, Register and join team P3 CrossFit. Trample the weak, hurdle the dead! This event is open to everybody, no one gets left behind.

Sept. 25th, 2010:
Fight Gone Bad 5
This one is always a good time.

Oct. 9th, 2010:
CrossFit Champions Oktoberfest Obliteration 2
More info as it comes...

Nov. 6th, 2010:
Atomic CrossFit Competition, more info as it comes...

Fight Gone Bad 5

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Holy Back Squats Batman

October 12th, 2009

IMG_9794
STRENGTH WOD
Back Squats
Warm-up 2 rounds
3 Rounds max repetition body weight back squats
Scale to a minimum of 60% if necessary

WOD
200 Single Jump Rope
50 Pushups
50 SDHP
50 Situps
100 Single Jump rope
30 Pushups
30 SDHP
30 Situps
50 SIngle Jump Rope
20 Pushups
20 SDHP
20 Situps
For Time

WARM DOWN
Rest for 3min then do a 500m row for time

NAME / TIME / SDHP WEIGHT / 500M ROW TIME


Shelly 21:05 10 mod X Julie S. 19:33 35 2:18.6 Mitch 19:23 55 2:23.7
Amy G. 17:18 26 mod 2:42.3 Sara 18:46 35 1:59.8 Travis 19:23 55 2:12.9
Teri 14:51 10 2:52.3 Karen 18:05 35 2:27.0 Charles 18:50 55 2:04.0
Leslie 19:26 20 2:46.1 Amy S. 17:53 35 2:14.1 Kurt 18:42 55 1:55.1
Stephen 34:28 26 X Steph T. 17:33 35 2:28.9 Brian 17:56 55 2:04.5
Belinda 21:13 26 2:36.3 Michele 17:27 35 2:29.7 Chris 17:46 55 2:07.3
Allison F. 20:53 26 2:36.0 Mary C. 17:00 35 X Jeff A. 17:26 55 1:43.0
Cindy 19:36 26 3:05.2 Cammy 16:37 35 2:35.9 Howard B. 16:58 55 2:18.2
Lori 17:57 26 2:44.7 Elisha 16:03 35 2:29.6 Erick 16:53 55 2:07.7
Mindy 17:00 26 2:10.3 Katie R. 15:45 35 2:05.8 Marc 16:23 55 1:46.5
Suly 16:38 26 2:39.1 Emilio 15:10 35 2:28.2 Carlos F. 15:52 55 2:00.0
Katie K. 16:20 26 2:31.5 Ashley N. 15:04 35 2:12.7 Bobby 15:19 55 2:06.3
Jason 26:16 35 X Melanie 14:55 35 2:10.3 Mac 14:41 55 2:00.1
Les 24:19 35 2:32.8 Mark 14:39 35 2:24.8 Steven 14:40 55 1:42.5
Rex 24:10 35 X Cynthia 14:05 35 2:08.5 David K. 14:36 55 1:46.4
Mark 22:23 35 3:08.6 Alissa 13:51 35 2:04.9 Francis 14:34 55 1:51.6
Lee 22:21 35 2:20.3 Veronica 12:17 35 2:19.7 Tony L. 14:22 55 1:42.3
Ashlee 22:01 35 2:20.2 Brandon 25:52 55 1:56.6 Greg K. 13:54 55 1:42.3
Jeff B. 21:12 35 2:00.6 Adrian 25:45 55 1:55.0 Yogi 13:11 55 1:44.5
Freddy 20:37 35 1:53.0 Nic D. 21:43 55 2:25.0 David T. 12:31 55 1:52.0
Diego 20:20 35 2:33.6 Robert R. 21:07 55 1:55.1 Brett 14:09 70 1:45.0
Tony K. 19:34 35 X Danny 21:03 55 1:51.9 Tim F. 13:20 70 1:51.2
John H. 20:25 55 1:38.8

Filed under: Daily WOD | 3 Comments »