Thursday 9/9/10 CrossFit West Houston

Posted by Rob in WOD's on September 8, 2010 | 8 Comments »

WOD

Front Squat

3-3-3-1-1

Met Con

600 m Run

60 lateral jumps over AbMat

40 Sit Ups

20 Push Ups

10 Strict Pull Ups (No Kipping)

Discussion8 Comments

  • Mel V Sep 09, 2010 

    Awesome peoples,

    A heap of us will participating in this on Saturday!

    http://www.facebook.com/#!/event.php?eid=141928579170730

    It’s basically a giant 3 part WOD. There will be food and music, all fo’ free. :)

    COME!

    Reply
  • Mel V Sep 09, 2010 

    Hm, let’s see if this works:

    http://www.facebook.com/event.php?eid=141928579170730

    Reply
  • kimberly Sep 09, 2010 

    i did back squats this morning (lighter ones at that) because my hand can’t handle the weight… last set: 143# (for being light and easy, that was only 12# off my PR… this is good!)

    6:something on the metcon (which was super fun, except for the last part, hehe)

    Reply
  • Joel W Sep 09, 2010 

    265 Front Squat
    5:36 Metcon

    Reply
  • Steph Do Sep 09, 2010 

    105 lb front squat (PR!)
    metcon: 6:something w/ red band

    Reply
  • Kristen Sep 09, 2010 

    155lb fs
    7:20 something w/ green band

    Reply
  • Ryan H Sep 09, 2010 

    at home tennis court WOD:
    Double Unders: 50-40-30-20-10 (one end of the court)
    35 lb KB Swings: 5-10-15-20-25 (other end)
    3 jumps over a very high net between each movement
    Time- 9:04. Fun stuff.

    Reply
  • Mel V Sep 10, 2010 

    Woot Steph Do! :)

    I liked this one!
    Front Squat: 118 (Yay PR again!)
    MetCon: 7:00 (purple band)

    I also let Emily talk me into going to the 8 p.m. BCCF class (what?!)
    Deadlift: 5-4-3-2-1
    85-105-125-145-165

    MetCon:
    5 rounds
    5 DB PP (Rt)
    10 lunges each leg w/ DB
    5 DB PP (Lft)
    200 m run w/ DB

    10:05 w/ 20#

    Reply

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