• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 4:30pm, 5:45pm

    TUESDAY
    THURSDAY
    5:30am, 9:30am Zoom, 12pm Open Gym, 4:30pm

    FRIDAY 6am, 8:30am QuickFit, 9:30am, 12pm, 3:15pm Open Gym, 5pm

    SATURDAY 8:30am Zoom, 9:30am

    Show Full Schedule

  • 713-467-1450
  • Contact

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts

Thursday 11/5/09 CrossFit West Houston

By Rob | In Workouts | on November 4, 2009

Mike Bergner of Mike’s Gym teaching the second pull of the Power Clean. This is an area we all need to improve. When doing cleans I see a lot of muscling of the weight rather than using the jump and shrug to make the bar weightless for a brief moment. This makes it easier to drop underneath the bar.

WOD

Run 800 m

4 Rounds

10 DB Snatch R

25 Air Squats

10 DB Snatch L

25 Air Squats

Run 800 m

15 Comments to "Thursday 11/5/09 CrossFit West Houston"

  • Ryan H says:

    November 5, 2009 at 9:42 am - Reply

    200 squats. Thanks Rob.

  • Rob says:

    November 5, 2009 at 10:41 am - Reply

    No problem!!

  • Steph D says:

    November 5, 2009 at 10:50 am - Reply

    AGGHHH!!! I hadn’t even done the math- I was just going to do this one cold turkey and not think about it.

    Thanks Ryan- now I’m getting anxious about this one….

  • Jake says:

    November 5, 2009 at 11:01 am - Reply

    200 squats no problem! What is all this running about?

  • Jake says:

    November 5, 2009 at 11:02 am - Reply

    Or is the 800m run at the end not part of the 4 rounds at the end?

    1. Rob says:

      November 5, 2009 at 11:04 am - Reply

      The runs are part of the WOD. The stopwatch begins with the start of the 800m run, then finishes after the 2nd 800 m run. The 4 rounds of DB Snatch and Squats is the meat of the 800m sandwich. 🙂

  • Daniel J says:

    November 5, 2009 at 2:08 pm - Reply

    This WOD looks awsome… Are the 800m part of the 4 round?

  • Jake says:

    November 5, 2009 at 4:08 pm - Reply

    oh ok good, I thought we were running an 800 each of the 4 rounds, plus one to warm up on.

  • Nicole Goldin says:

    November 5, 2009 at 6:33 pm - Reply

    workout #1 – 3 mile run
    workout #2 – gym stuff (k2c, weighted squats, dips, pullups, push press)
    workout #3 – 400m sprint, 200m walk x 4 (1:46, 1:41, 1:40, 1:43)
    whew!

    And Steph, AWESOME on the 8 kiping. One of these days…..

  • Daniel J says:

    November 5, 2009 at 8:51 pm - Reply

    WOD result… 20min flat and I am still gasping for air. Thanks Rob

  • Gabby says:

    November 5, 2009 at 8:56 pm - Reply

    Did the workout at Home… results in 22:00flat. I am getting the CF bug.

  • Steph D says:

    November 5, 2009 at 9:41 pm - Reply

    CFWH WOD at home: 22:59 (25# DBs)

    I wasn’t sure what weight to use, but I didn’t struggle much with this.

  • Chris M says:

    November 5, 2009 at 10:07 pm - Reply

    18:53 and i feel like my legs are are made of jello

  • Ryan H says:

    November 6, 2009 at 12:51 am - Reply

    22:01 and i was terrible at softball afterwards. Legs were stuck to the ground.

  • Allison A. says:

    November 6, 2009 at 7:19 am - Reply

    18:08 and walking funny today!

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT © CrossFit West Houston 2019. ALL RIGHTS RESERVED.