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Workouts

Saturday 12/5/09 CrossFit West Houston

By Rob | In Workouts | on December 4, 2009

Lumberjack 20 Memorial Workout

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

6 Comments to "Saturday 12/5/09 CrossFit West Houston"

  • Steph D says:

    December 5, 2009 at 12:13 pm - Reply

    So, the weights listed here are men’s RXed. I completed this doing all women’s RXed weights:
    185# DL
    53# KB swing
    95# OH squats
    Burpees
    Pullups (chin over bar)
    20″ box jumps
    30# DB squat cleans

    32:25- as RXed

    I love these big workouts where there are tons of people :). It’s great to see everyone I miss at different class times during the week. And thanks for all the encouragement today– I was pretty intimidated by this WOD, but I guess that’s how it’s supposed to be.

  • Ryan H says:

    December 5, 2009 at 12:56 pm - Reply

    WOD: 28:38 (RX’s except for 95 lb OHS, 40 lb DB squat cleans)

    Great WOD for a great cause.

  • Donny P says:

    December 5, 2009 at 1:53 pm - Reply

    WOD: 35:50

    185# DL
    53# KB Swing
    45# OH Squats
    Burpees
    Pullups (chin over bar)
    24′ box jumps
    30# DB squat cleans

    It was really great to see everyone out there ready to go in the 30 degree weather! It was for a great cause and I’m really happy to have found such a great group of people that care enough to participate regardless of difficulty or weather conditions. Thank to everyone for the encouragement (especially steph!) and to those “cheerleaders” who pushed us all!

  • Vanessa says:

    December 5, 2009 at 2:48 pm - Reply

    Great job Steph for powering through and doing women’s RX…that is awesome!

    WOD – 115 DL, 35 lb KB, 45 OH Squat, Pull ups (and I did these chest to bar with no assistance – YAY!), can’t remember what box I did? 20″, 25 lb squat cleans – 24:50 mins

    So much fun and for an awesome cause! What a great group!

  • Nicole Goldin says:

    December 5, 2009 at 10:04 pm - Reply

    You guys were all super rock stars! Steph, again, WOW! Vanessa, totally kicked ass too, Allison (as usual), as did all of you stinky boys:)

    Because y’all were so inspiring with your grunting and falling and sweating and steaming(!!), Rob has said okay, and I will do this WOD either Monday or Wednesday (prob. WED)at the 9am class. So I will feel your pain! WAY TO GO EVERYONE!!!

  • Daniel J says:

    December 6, 2009 at 8:46 pm - Reply

    WOD: 35:38 (RX’s except for 95 lb OverHeadSquat, 40 lb DB squat cleans)
    I hate Running… but for this cause it was worth it!!!

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