Friday 4/16/10 CrossFit West Houston

Posted by Rob in WOD's on April 15, 2010 | 4 Comments »

WOD

Weighted Ring Dips

5-5-5-5-5

Met Con

AMRAP in 10 min

5 HSPU

10 Russian KB Swing Each Arm

 

Discussion4 Comments

  • Mike S Apr 16, 2010 

    First off…congrats Rob and Sandra on one year with the box. I’ve learned a lot in my short time here and look forward to continuing to train and learn with you.

    I attempted the anniversary WOD
    21-18-15-12-9-6-3
    Deadlift – 265#
    25# DB Thrusters

    The 265# deadlifts killed me…I was worn out after the first two rounds, but finally got it all finished in 25:37

    Reply
  • Daniel J Apr 16, 2010 

    WOD 6 Rounds + 3 HSPU (Very tough on the HSPU)

    Reply
  • Vanessa Apr 16, 2010 

    2 1/2 mile jog
    2 mile sprint work (sprint a block walk a block)
    1/2 mile jog
    Tabata ring pull ups
    Tabata air squats
    Tabata push ups
    Tabata abmat sit ups

    Reply
  • Steph D Apr 16, 2010 

    No weight on ring dips- just working on consistency.

    7 rounds + HSPUs + 10 swings (35# KB)

    Plus a total of 4 successful muscle ups :) . As Aja puts it best- now I feel “legit.”
    Congrats to Eric for his first MU!!!

    Reply

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