Tuesday 8/31/10 CrossFit West Houston

Posted by Rob in WOD's on August 30, 2010 | 6 Comments »

WOD

Front Squat

3-3-3-1-1

Met Con

50 Double Unders

10 Renegade Rows 35/20

40 Double Unders

8 Renegade Rows

30 Double Unders

6 Renegade Rows

20 Double Unders

4 Renegade Rows

10 Double Unders

2 Renegade Rows

This saturday we will be performing “Grace”  which is 30 clean and jerks for time. It will be a 6 week challenge to try improve the time. We will perform “Grace” again October 16 as a benefit for Breast Cancer for the “Barbells for Boobs“.  See you Saturday!

Discussion6 Comments

  • Joel W Aug 31, 2010 

    265 lbs front squat. Almost had 275.

    7:50ish met con

    Reply
  • Steph D Aug 31, 2010 

    First off, Aja is the BOMB DIGGITY at warm-ups and coaching. YOU ROCK

    Front Squats: 95-115-135-165-185-205… could’ve gone heavier, but next time :)

    No Met Con for me since my knee and shoulder weren’t up to this, so did my 5K row I’ve been wanting to get a time for. A good mental challenge for me… plus got the forearms burning and the butt cramping. First 2K was miserable but I finally got in a groove.
    23:16 so definitely lots of room for improvement. When I do this again in, oh, two years or so.

    Reply
  • Steph Do Aug 31, 2010 

    didn’t make it today… I was busy becoming an AUNT!! baby Lillian came into the world at 2:06 pm this afternoon, and she’s beautiful.

    Reply
  • Steph D Aug 31, 2010 

    Yayyyyy congrats Steph!!! And tell Melissa good job. I want to see pictures :)

    Also- feel better soon Rob. But keep your germs out of the gym til you’re not contagious!

    Reply
  • Mel V Aug 31, 2010 

    Yay Steph Do! Congrats to your family! :)

    Reply
  • kimberly Sep 01, 2010 

    8:40something on the metcon RX

    front squats sucked today. tapped out at 125#. back is not wanting to behave :-/ not sure what to do…

    Reply

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