Thursday 10/29/09 CrossFit West Houston

Discussion7 Comments

• Nicole Goldin Oct 29, 2009 

  Gym wod:
  3 sets plank hold: 90 seconds on, 30 seconds off
  3 x 10 dips (w/16lb. assistance)
  1 mile row
  1 mile stair climb (on the rotating step thingy)
  1 mile treadmill run

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• Ryan H Oct 29, 2009 

  WOD #1 (my attempt at creating today’s WOD at home)
  21-15-9
  hang cleans w/ 40 lb db’s
  push ups
  thrusters w/ 15 lb db’s
  Time: 5:58

  WOD #2 (after 15 min rest):
  30 burpees
  1 mile run
  30 burpees
  Time: 11:00

  Reply
• Steph D Oct 29, 2009 

  Ryan and I were on the same wavelength with this “at home” version:

  21-15-9
  -Power cleans with 35 lb DBs
  -Push ups
  -Thrusters with 20 lb. DBs
  Time= 6:59

  Plus:
  1 mile run (8:33)
  Rest 5 minutes
  1 mile run (8:02)
  20 burpees

  Reply
• Steph D Oct 29, 2009 

  Oops, just re-read my post and mis-wrote my time.

  WOD 7:59

  Reply
• Stephanie Brewster Oct 29, 2009 

  CFWH WOD: 10:00 min (30lb DB, 8lb ball)
  + 100 abmat situps at home tonight

  Reply
• Allison A. Oct 30, 2009 

  30 mins on Stair Master (or as my husband calls it . . . Stair Bastard)
  30 mins upper body weight lifting circuit

  Reply
• Megan A Oct 30, 2009 

  WOD: 9:57 (? minutes) 47lb, 8lb ball

  Reply