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
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
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8 Comments to "Saturday 12/19/09 CrossFit West Houston"
Ryan H says:
December 19, 2009 at 12:35 pm -
WOD- 18:09 (65 lb PP, 12 lb ball)
Vanessa says:
December 19, 2009 at 1:44 pm -
WOD: 20:38 (45 lb PP, 10 lb ball)
Alicia A. says:
December 19, 2009 at 1:50 pm -
19:59 30/10
Brian says:
December 19, 2009 at 2:02 pm -
Is there a comparable sub for slam balls?
Rob says:
December 19, 2009 at 2:55 pm -
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 -
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 -
WOD: 20:44 (27#pp/10#ball)
Daniel J says:
December 20, 2009 at 11:46 am -
WOD: 21:28min (55# PP – 12#ball) It was pretty cool to do it under 25min. I was running on a good pace.