Tuesday 12/1/09 CrossFit West Houston

Posted by Rob in WOD's on November 30, 2009 | 6 Comments »

WOD

Back Squat

3x 5

Met Con

8 rounds

100 m Run

15 D/U

Discussion6 Comments

  • Daniel J Dec 01, 2009 

    WOD 3×5 (225Lbs) Met Con 10:05min. Still sore from yesterday’s WOD.

    Reply
  • Steph D Dec 01, 2009 

    BS: 135-160-190

    Evening classes had the sprints rained out, so our met con was:

    30 Double Unders
    30 Ab-mat sit ups
    5 rounds

    11:30 (DUs)

    Plus extra credit with Ryan! He kicked my ass.
    10 KB swings (53#)- 3 burpees
    10 KB swings (53#)- 4 burpees
    10 KB swings (53#)- 5 burpees
    10 KB swings (35#)- 6 burpees
    10 KB swings (35#)- 7 burpees

    Dead. My body is dead….

    Reply
  • Nicole Goldin Dec 01, 2009 

    oooh. like the extra credit! good boys and girls!

    Reply
  • Chris M Dec 01, 2009 

    Lafayette workout….
    50-40-30-20-10
    lunges
    sit ups
    push ups

    23:25

    Its boring working out by myself!

    Reply
  • Ryan H Dec 02, 2009 

    BS: 185-205-225 – first back squats in a VERY long time

    MetCon (5 X 30 DU’s, 30 sit-ups): 8:28

    Extra credit WOD with Steph using the 70 lb kb. I think it took us about four minutes.

    Chris that looks like a hell of a workout.. 150 push-ups? No thank you.

    Reply
  • Vanessa Dec 02, 2009 

    Elliptical Machine – 50 mins

    Reply

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