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Workouts

Saturday 10/17/09 CrossFit West Houston

By Rob | In Workouts | on October 16, 2009

WOD

3 Rounds

40 Wall Shots

30 KB Swings

20 Walking Lunge Steps

10 Deadlifts (M 155; W 95)

9 Comments to "Saturday 10/17/09 CrossFit West Houston"

  • Steph D says:

    October 17, 2009 at 10:40 am - Reply

    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 - Reply

    5 mile run with 2 miles of 200yd. sprints alt with 200yd easy run

  • Ryan H says:

    October 17, 2009 at 1:34 pm - Reply

    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.

    1. Rob says:

      October 17, 2009 at 5:37 pm - Reply

      Nice death by 15 meters.

  • Daniel Brewster says:

    October 17, 2009 at 1:53 pm - Reply

    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 - Reply

    CFWD WOD – 14:? 35 KB/12WB/100 DL
    3 mile run

  • Sandra says:

    October 19, 2009 at 5:48 am - Reply

    Ryan…you’re a machine!!

  • Sandra says:

    October 19, 2009 at 5:49 am - Reply

    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 - Reply

    Sharon’s personal WOD
    15 10lb dumbell pushpress x 3 rounds
    1 standard pushup
    50 squats x2
    50 lounges x1

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