WOD
3 Rounds
40 Wall Shots
30 KB Swings
20 Walking Lunge Steps
10 Deadlifts (M 155; W 95)
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
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9 Comments to "Saturday 10/17/09 CrossFit West Houston"
Steph D says:
October 17, 2009 at 10:40 am -
CFWH WOD- 15:00 (35# KB, 14# wall ball, 115# deadlift)
WOD #2- 10 x 200 m sprints on a running clock (1:15 for each rep, rest til the mark before next rep)
Allison A. says:
October 17, 2009 at 10:52 am -
5 mile run with 2 miles of 200yd. sprints alt with 200yd easy run
Ryan H says:
October 17, 2009 at 1:34 pm -
CFWH WOD – 16:08 (20# ball, 53# kb, 185# dl)
WOD #2 – “Death by 15 meters”
Run one 15m sprint the first minute, two the second,…until you can’t finish the sprints in that minute. I died on minute 15.
Rob says:
October 17, 2009 at 5:37 pm -
Nice death by 15 meters.
Daniel Brewster says:
October 17, 2009 at 1:53 pm -
CFWH WOD
Steph – 18:38 (8 WS/20 KB /65 DL)
Dan – 19:19 (14 WS/35 KB /155 DL)
Christie P says:
October 19, 2009 at 4:39 am -
CFWD WOD – 14:? 35 KB/12WB/100 DL
3 mile run
Sandra says:
October 19, 2009 at 5:48 am -
Ryan…you’re a machine!!
Sandra says:
October 19, 2009 at 5:49 am -
CFWH WOD: 4 rnds of 40 10# wall shots, 30 30# KB swings, 20 walking lunges, 10 100# deadlifts. Time: 14:07
Sharon says:
October 28, 2009 at 5:10 pm -
Sharon’s personal WOD
15 10lb dumbell pushpress x 3 rounds
1 standard pushup
50 squats x2
50 lounges x1