Monday 9/13/10 CrossFit West Houston

Posted by Rob in WOD's on September 12, 2010 | 7 Comments »

WOD

200 m Run (100 m forwards, 100 m backwards)

21 Hang Power Cleans (95/65)

9 K2E

15 Hang Power Cleans

15 K2E

9 Hang Power Cleans

21 K2E

200 m run ( 100 forwards 100 backwards)

Then

Tabata Side Planks

 

Discussion7 Comments

  • Steph D Sep 13, 2010 

    Sunday Open Gym-

    Did “Michael” in honor of 9/11:
    3 rounds of
    -800 m run
    -50 GHD sit ups
    -50 GHD back extensions
    35:07

    So imagine my elation when I walked into the box this morning to see more abs :) , lol.

    10:54 w/ 75# HPCs

    Pretty dang slow. Everyone else this morning kicked ass, especially Justin and Daniel! Let’s just say working out at 5 am is not my forte.

    Nice coaching Aja- great warm up.

    Reply
  • Mel V Sep 13, 2010 

    Sunday Open Gym:
    400 m run
    40 lateral jumps
    40 KB swings (35#)
    300m run
    30 l. jumps
    30 KB swings
    200m run
    20 l. jumps
    20 KB swings

    13:59

    Felt pretty sluggish doing this one..

    Reply
  • Kristen Sep 13, 2010 

    Sunday open gym:
    Worked on snatch form, then:
    5x 400m splits w/ 1 min rest inbetween
    fastest 1:35 slowest 2:06; not so good on consistency.

    Reply
  • Steph Do Sep 13, 2010 

    you girls and your dedication to sunday open gym! one (or all) of you should’ve called me to get my sluggish, hungover butt off the couch. good for you for getting your workout in!

    Reply
  • Mel V. Sep 13, 2010 

    MetCon: 9:00 (53#)

    Followed by lots of handstand nonsense that was very entertaining. :)

    Reply
  • Ryan H Sep 13, 2010 

    7:27 with 115 lbs

    Plus about a 15 foot handstand walk and some cool gymnastics tricks that April taught us.

    Reply
  • Laura Calc Sep 14, 2010 

    10:41ish metcon 42# + handstand fun!

    Reply

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