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Workouts

Saturday 12/19/09 CrossFit West Houston

By Rob | In Workouts | on December 18, 2009

Run 800 m

50 Push Press

20 Slam Balls

Run 400 M

40 Push Press

15 Slam Balls

Run 200 m

30 Push Press

10 Slam Balls

Run 100 M

20 Push Press

5 Slam Balls

Run 800m

8 Comments to "Saturday 12/19/09 CrossFit West Houston"

  • Ryan H says:

    December 19, 2009 at 12:35 pm - Reply

    WOD- 18:09 (65 lb PP, 12 lb ball)

  • Vanessa says:

    December 19, 2009 at 1:44 pm - Reply

    WOD: 20:38 (45 lb PP, 10 lb ball)

  • Alicia A. says:

    December 19, 2009 at 1:50 pm - Reply

    19:59 30/10

  • Brian says:

    December 19, 2009 at 2:02 pm - Reply

    Is there a comparable sub for slam balls?

  • Rob says:

    December 19, 2009 at 2:55 pm - Reply

    Brian :Is there a comparable sub for slam balls?

    Hey Brian,

    You could do a wood choppers with a DB or a weight plate. That would be comparable. We used 10 or 12 lb med balls.

  • Steph D says:

    December 19, 2009 at 3:28 pm - Reply

    CF WOD from home (well, College Station actually):

    5 rounds of:
    400 m run
    10 burpees
    20 push ups
    30 sit ups
    40 squats

    ~22:30
    The run was pretty steady but the exercises were tough- with no one there to pace with, I always feel like I could’ve gone faster through them.

  • Nicole Goldin says:

    December 19, 2009 at 3:52 pm - Reply

    WOD: 20:44 (27#pp/10#ball)

  • Daniel J says:

    December 20, 2009 at 11:46 am - Reply

    WOD: 21:28min (55# PP – 12#ball) It was pretty cool to do it under 25min. I was running on a good pace.

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