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Workouts

Friday 10/30/09 CrossFit West Houston

By Rob | In Workouts | on October 29, 2009

WOD

Overhead Squats 3×3

Met Con

Annie

50-40-30-20-10

Double Unders

Sit Ups

12 Comments to "Friday 10/30/09 CrossFit West Houston"

  • Stephanie Brewster says:

    October 29, 2009 at 10:15 pm - Reply

    dude, where’s the WOD??? did you accidentally hit post while dozing off? it is past your bedtime.

  • Vanessa says:

    October 30, 2009 at 8:05 am - Reply

    WOD: 13.10 (75 lb overhead squat)

  • Rob says:

    October 30, 2009 at 9:49 am - Reply

    Stephanie Brewster :dude, where’s the WOD??? did you accidentally hit post while dozing off? it is past your bedtime.

    Um were you going to do this as a “late night Vampire” WOD?

  • Ryan H says:

    October 30, 2009 at 5:52 pm - Reply

    Annie at Home: 11:26 (double unders were terrible)

    WOD (from Crossfit Champions):
    AMRAP in 5 minutes of:
    3 burpees
    6 kb swings (subbed 50 lb db)
    9 squats
    Total: 7 rounds + 3 burpees

    2 mile cool down (16:35)

  • Nicole Goldin says:

    October 30, 2009 at 6:20 pm - Reply

    6 mile tempo run – 1st 3 = 28:58, 2nd 3 = 25:23

    3×5 overhead squats 17lb.
    Annie – su 9:02

  • Steph D says:

    October 30, 2009 at 7:05 pm - Reply

    65-85-115#s

    Annie- 10:28

    PLUS new PR on pull ups– 7 unbroken, kipping 🙂
    Thank you Chris and Nicole for counting out loud for me!

  • Nicole Goldin says:

    October 30, 2009 at 9:23 pm - Reply

    @Steph D
    Muscle up! Muscle up! Muscle up! (that’s a cheer)

  • Allison A. says:

    October 30, 2009 at 10:28 pm - Reply

    WOD at home (Annie only, I didn’t due the weighted squats) 10:18

  • Allison A. says:

    October 31, 2009 at 5:24 am - Reply

    Almost forgot- 5 1/2 mile run (39 min) then 2x400m, 2x200m, 2x100m

  • Christie P says:

    October 31, 2009 at 7:34 am - Reply

    3 mile run

  • Nicole Goldin says:

    October 31, 2009 at 9:41 am - Reply

    Am I the only person who’s booty gets rubbed raw on the ab mat sit ups? Is that TMI?

  • Rob says:

    October 31, 2009 at 2:47 pm - Reply

    Nicole Goldin :Am I the only person who’s booty gets rubbed raw on the ab mat sit ups? Is that TMI?

    It is common. My booty is a little raw from yesterday.

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