Monday 2/22/10 CrossFit West Houston

Posted by Rob in WOD's on February 21, 2010 | 13 Comments »

WOD

“Air Force” (Courtesy of CrossFit TNT WOD #1 of MidWestern Sectionals)

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

RX M95;W65

WOD begins with 4 Burpees and every minute on the minute perform 4 burpees.

Discussion13 Comments

  • Nicole G Feb 22, 2010 

    Saturday WOD at Crossfit Westlake in Austin:

    Waiter Walk Cindy:

    AMRAP in 20: 5 pull-ups, 10 push-us, 15 air squats, 50m overhead weighted walk (45/25)

    Rx 10 rounds plus 8 push-ups

    Reply
  • Vanessa Feb 22, 2010 

    WOD: 10:10 RX – overhead squat killed me on this one…I can’t believe the women’s sectional winner did this around 4 mins. Talk about an ego check! OMG!!

    3 rounds 3 – Turkish Get Ups – 30 lbs

    Reply
  • Joel W Feb 22, 2010 

    Ugg…I did this workout with 75 lbs. in 18min+some sec. It was totally brutal. I just could not get comfortable on the overhead squats. One min I would have the shoulders locked then it would take one whole round to get the feeling right again. I am glad I gutted it out and did not drop the weight but…I really need to get stronger shoulders or something.

    The feeling is great when you are done with this one.

    Reply
  • Nicole G Feb 22, 2010 

    WOD: 7:54 @ 30lbs. I had to do the weight of my weakest set, and OH squats suck for me. Wish I could have done 37, but I’ll get there soon:)

    Turkish get ups – 20 lbs. Those things are bizarro.

    Reply
  • Steph D Feb 22, 2010 

    Wow- excellent time Vanessa. Way to school that 65# after you worked with it on Saturday in the last WOD as well!

    The women’s sectional winner did this in 5:58, so don’t be too hard on yourself- you weren’t far off. Now the MEN’S first place did it in 4 minutes… Let’s see Chris, Ryan, and Aja match that effort :) .

    Reply
  • Sandra Feb 22, 2010 

    @Vanessa
    You could probably go a bit faster with fresh muscles….you guys did a lot on Saturday!!

    Reply
  • Rob Feb 22, 2010 

    I went 85 with this WOD until 1 miserable failed rep into the OH Squats, which is a neon light of weakness for me. I dropped to 65 and struggled still. I ended up at 11:30 … this was a suck.

    Reply
  • Vanessa Feb 22, 2010 

    @Sandra
    That was the exact excuse I gave Rob! LOL! I hate giving an excuse, but seriously, I am sore from Saturday! Maybe could have shaved off a couple of seconds with fresh musles…maybe!

    Reply
  • Daniel J Feb 22, 2010 

    WOD at 85# 9:19 this one hurt!

    Reply
  • Steph D Feb 22, 2010 

    8:40 at RX women’s weight…. The burpees were the suck for me on this workout. Decently happy with my time though :) .

    Plus 35# KB Turkish get ups, and then about 30 push presses to work on form (I think I got it!)

    Reply
  • Ryan H Feb 22, 2010 

    6:28 using the womens RX weight of 65 lbs

    Reply
  • Mel V Feb 22, 2010 

    8:37 at 27 lbs

    Reply
  • Tricia Feb 22, 2010 

    Vanessa you did awesome!!!

    Reply

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