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Workouts

Thursday 10/29/09 CrossFit West Houston

By Rob | In Workouts | on October 28, 2009

WOD

21-15-9

Power Hang Cleans

Push Ups

Wall Shots

7 Comments to "Thursday 10/29/09 CrossFit West Houston"

  • Nicole Goldin says:

    October 29, 2009 at 2:07 pm - Reply

    Gym wod:
    3 sets plank hold: 90 seconds on, 30 seconds off
    3 x 10 dips (w/16lb. assistance)
    1 mile row
    1 mile stair climb (on the rotating step thingy)
    1 mile treadmill run

  • Ryan H says:

    October 29, 2009 at 6:15 pm - Reply

    WOD #1 (my attempt at creating today’s WOD at home)
    21-15-9
    hang cleans w/ 40 lb db’s
    push ups
    thrusters w/ 15 lb db’s
    Time: 5:58

    WOD #2 (after 15 min rest):
    30 burpees
    1 mile run
    30 burpees
    Time: 11:00

  • Steph D says:

    October 29, 2009 at 7:38 pm - Reply

    Ryan and I were on the same wavelength with this “at home” version:

    21-15-9
    -Power cleans with 35 lb DBs
    -Push ups
    -Thrusters with 20 lb. DBs
    Time= 6:59

    Plus:
    1 mile run (8:33)
    Rest 5 minutes
    1 mile run (8:02)
    20 burpees

  • Steph D says:

    October 29, 2009 at 8:55 pm - Reply

    Oops, just re-read my post and mis-wrote my time.

    WOD 7:59

  • Stephanie Brewster says:

    October 29, 2009 at 9:54 pm - Reply

    CFWH WOD: 10:00 min (30lb DB, 8lb ball)
    + 100 abmat situps at home tonight

  • Allison A. says:

    October 30, 2009 at 1:21 pm - Reply

    30 mins on Stair Master (or as my husband calls it . . . Stair Bastard)
    30 mins upper body weight lifting circuit

  • Megan A says:

    October 30, 2009 at 11:07 pm - Reply

    WOD: 9:57 (? minutes) 47lb, 8lb ball

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