Monday 3/1/10 CrossFit West Houston

Posted by Rob in WOD's on February 28, 2010 | 17 Comments »

WOD

Squat Cleans

3-3-3-3-3

plus…

Death by Pull ups

First minute 1 Pull Up

Second minute 2 Pull Ups

Third minute 3 Pull Ups….until you can not complete the number of pull ups for the minute

Cash Out

50 Burpees for Time

Discussion17 Comments

  • Vanessa Mar 01, 2010 

    110-squat clean
    5 dead hang pull ups
    Met Con- 2:58 (I think??)

    Fun work out day! Good to work out with you Alicia! Have a great week! I will miss you all!!

    Reply
  • Chris M Mar 01, 2010 

    Sunday open gym:

    Did Helen Rx: 8:05, so close to the 8 min barrier.

    Reply
  • Steph D Mar 01, 2010 

    Did Helen as well on Sunday– 11:31. Nothing to be too giddy over, but at least I beat my previous time.

    I blame it on pure exhaustion from the Great Urban Race on Saturday and rowing practice Sunday before Helen. Extremely active and fun weekend though- can’t beat that :)

    Rest day today. Ironically Chris, Aja, Sandra, and I did “death by pull ups” yesterday after Helen.

    Reply
  • Nicole G Mar 01, 2010 

    squat clean – 62lbs
    death by pull ups – 3 – aaaaaaallllllmost 4
    MetCon – 3:45

    Xtra Credit:

    31 Harrison birthday burpees (me, Harrison and Joel)
    3 rounds: 20 GHD situps, 10 toes to bar (with Joel)

    Thanks Joel for indulging my craziness:)

    HAPPY BIRTHDAY HARRISON!!!

    Reply
  • Joel W Mar 01, 2010 

    175 squat clean. Remember to have a concave back on the pull.
    9 rounds on the death by pull ups.
    Either 2:29 or 2:39 on the 50 burpees. Then did 31 extra burpees for Harrisons birthday. After all that Nicole thought it would be a good idea to super set GHD sit ups with toes to bar. 3X15 GHD 3×10 toes to bar.

    Reply
  • alicia Mar 01, 2010 

    squat clean- 72lbs
    pull-ups – 4 purple band
    Burpees- 3:20ish??

    Reply
  • Rob Mar 01, 2010 

    Harrison way to man up and admit your birthday on a day we were doing 50 burpees for time! Joel and Nicole great teamwork for doing the extras with him!

    Reply
  • Kristen Mar 01, 2010 

    Squat Clean 85 #
    Pull ups: 7 with green band
    Burpees: 5:26

    Reply
  • Kristen Mar 01, 2010 

    Sorry for the double post. When I just checked it, I swear it wasn’t there. Weird…

    Reply
  • Stacy W Mar 01, 2010 

    92 Squat Clean.
    3.5 rounds death by pull ups.
    4:05 Burpees.

    Reply
  • Daniel Brewster Mar 01, 2010 

    Sunday – 42 Mile Bike Ride – Pretty easy. Just as a point of reference, first training ride of season usually really sucks and I struggle to do 30 miles, so thanks CFWH

    Reply
  • Rob Mar 01, 2010 

    165 Sq clean
    8 Rounds
    3:07 Burpees

    Reply
  • Ryan H Mar 01, 2010 

    135 lb squat clean
    8 rounds on the death by pull-ups
    2:19 burpees

    35 minute run through terry hershey park in the rain

    Reply
  • Mel V Mar 01, 2010 

    67 lb squat clean
    8 rounds
    3:08 burpees

    Reply
  • Chris M Mar 02, 2010 

    185 # squat cleans
    8 rounds of pull ups
    2:13 on the burpees

    Reply
  • Steph D Mar 02, 2010 

    Yayyyyy Kristen- we got a new post-er! Congrats on those pull ups girl :) .

    Also, Joel and Nicole- your extra credit ab work made MY stomach hurt. Might have to add that after today’s workout….

    Reply
  • April Mar 02, 2010 

    72 lb squat clean
    3 (almost 4) pullups
    4:24 burpees – yuck!

    Reply

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