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Workouts

Thursday 12/17/09 CrossFit West Houston

By Rob | In Workouts | on December 16, 2009

WOD

Front Squat

3×5

Met Con

5 Rounds

10 One Arm DB Thrusters R

10 One Arm DB Thrusters L

10 Push Ups

5 Comments to "Thursday 12/17/09 CrossFit West Houston"

  • Allison Abbott says:

    December 17, 2009 at 3:09 pm - Reply

    Hey Rob- I’m going to do this workout at the gym, what lb. DB’s do you suggest I use? See you tomorrow morning. Last night was fun and the decorations were great!

  • Rob says:

    December 17, 2009 at 3:17 pm - Reply

    Hey Allison,

    I would suggest 15-20lb DB for the Met Con. For the Front Squats I would suggest you try to get somewhere near 100lbs for the final set.

  • Steph D says:

    December 17, 2009 at 7:21 pm - Reply

    Worked out at Crossfit A&M today (whoop!):

    Warm-Up:
    200 m row
    10 GHD sit ups
    Air squats/ leg swings
    [3 rounds]

    WOD: 5 x 3 OH squats
    several warm up sets, then:
    89-109-129-139-149#

    then Tabata Burpees (total score- 48) and tabata KB swings (44#, score 67)

    Plus 500 m row- 1:54

    Awesome workout, happy to try a WOD at a different place. I’m sad I missed this workout at CFWH though!

  • Brian says:

    December 18, 2009 at 7:11 am - Reply

    Buy-In: max height Box Jumps – unfortunately, only got to a 31″ height safely. May have been able to get a few more inches

    WOD: 3×5 FS
    warm-up – 110#, then:
    155/155/165

    Metcon – 8:43 w/35# db

    Metcon was taxing on legs after the front squats, but probably hardest was holding up the db in the last set.

    Nice way to start the Friday!!

  • Ryan H says:

    December 18, 2009 at 9:11 am - Reply

    WOD: 3 X 5 FS @ 155 lb, 165 lb, 185 lb
    MetCon- 6:21 w/ 35 lb kb

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