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Workouts

Monday 12/7/09 CrossFit West Houston

By Rob | In Workouts | on December 6, 2009

WOD

Hang Snatch

3-3-3-3

Met Con

15 Knees to Elbows

8 Rounds of Cindy

(5 Pull Ups/10 Push Ups/15 Squats)

15 Knees To Elbows

10 Comments to "Monday 12/7/09 CrossFit West Houston"

  • Daniel J says:

    December 7, 2009 at 9:22 am - Reply

    WOD: HS 105 Met Con 10:13 … Lost time going an extra round… what a bummer!

  • Vanessa says:

    December 7, 2009 at 10:15 am - Reply

    WOD: HS – 65 lbs
    Met Con – 10:15 – RX – YAY!! – no band assistance again!
    This was much tougher than I thought it was going to be…push ups suck!

    Daniel…you know you just wanted extra credit! LOL! Great job today!

  • Rob says:

    December 7, 2009 at 3:46 pm - Reply

    I did the Lumberjack 20 today with Nicole G. She was the only one to show up at the 9AM 🙁
    DL 275
    KB 70
    OHS 95
    DB Squat Cleans 40

    Time 32:16

  • Nicole Goldin says:

    December 7, 2009 at 4:22 pm - Reply

    Lumberjack 20 with Rob
    DL 85
    KB 25
    OHS 30
    DBSC 20
    18″ box
    thin blue band chin-to-bar pullups
    Time :27:54 – should have done more weight – almost puked anyway

    Extra credit a la Steph D. – 5 mile run

  • Allison Abbott says:

    December 7, 2009 at 4:31 pm - Reply

    Did the Met Con on my own at the gym, but have no idea what my time was because I thought I had the timer going on my watch but it was my heart rate! But I did get that up REALLY high!

  • Alicia A. says:

    December 7, 2009 at 8:29 pm - Reply

    HS- 47lbs
    Met Con- 12:37 with Green/Thin Blue Band…no good

  • Steph D says:

    December 7, 2009 at 8:50 pm - Reply

    HS: 45-75-85-95

    Met con: 11:34 as RXed with a very swollen and bruised ankle (should’ve gotten a picture Rob)… Very proud of my kipping pull ups, and pretty disappointed with my knees to elbows. Also pretty sad Vanessa kicked my ass– good job :).

    Never thought I’d see the day when pull ups were the best part of a WOD for me.

    Extra credit (cuz I gotta get lean like Ryan)–

    Tabata weighted planks w/ Ryan and Alicia. That was no joke on the shoulders…

  • Nicole Goldin says:

    December 7, 2009 at 9:49 pm - Reply

    ooh la la! y’alls xtra credit sounds fun!

  • Brian says:

    December 8, 2009 at 6:50 am - Reply

    HS – 1st time doing Hang Snatches, so worked on form with light weight. Went 65/75/85/95

    Metcon: 11:03
    – K2E and push-ups are major goats for me, which slowed me down dramatically.

  • Ryan H says:

    December 8, 2009 at 10:36 am - Reply

    snatch – got up to 115

    MetCon: 8:55

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