• Class Schedule


    5am, 6am, 8:30am QuickFit, 9:30am Open Gym, 12pm, 4:30pm, 6:00pm

    5:30am, 8:30am Quickfit, 9:30am Open Gym, 4:30pm, 6:00pm

    FRIDAY 5am, 6am, 8:30am QuickFit, 9:30am Open Gym, 12pm, 5pm

    SATURDAY 9:30am

    Show Full Schedule

  • 713-467-1450
  • Contact

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


Tuesday 12/22/09 CrossFit West Houston

By Rob | In Workouts | on December 21, 2009


“The 12 Days of CFWH Christmas”

1 100 yd sprint

2 broad jump hops

3  sec handstand

4 DB Thrusters

5 Knees to elbows

6 Incline Push Ups

7 KB Swings

8 Abmat Sit Ups

9 10lb slam balls

10 Walking OH Lunge Steps

11 Kipping pull ups

12 Lateral burpees


13 Comments to "Tuesday 12/22/09 CrossFit West Houston"

  • Steph D says:

    December 21, 2009 at 11:05 pm - Reply

    Rob- You’re going to sing this to us while we work out, right? 🙂

  • Nicole Goldin says:

    December 22, 2009 at 7:53 am - Reply

    That looks pretty fun….

  • Alicia A says:

    December 22, 2009 at 8:53 am - Reply

    DB Thrusters- 30lb
    KB Swings- 35lb
    OH Lunge Steps- 10lb
    Pull-ups- Purple band 1st time, Green band 2nd time
    I think this should be the WOD the day AFTER christmas. You would probably have a lot of cleaning up to do though, Rob.
    Now that it is over, I’d like to thank Rob for a really good WOD. I would never have done something that intense on my own.

  • Brian says:

    December 22, 2009 at 9:08 am - Reply

    “The 12 Days of CFWH Christmas”

    TIME: 4:22

    – just realized I did 100M instead of 100yd on sprint
    – HS probably closer to 5 sec
    – 35# thrusters
    – Inclines pu’s on 20″ box
    – KB swings w/ 57# db (heaviest I have)
    – sub’ed 15# woodchoppers for slamballs
    – OH lunges w/ 25# DB (should have gone heavier with this and actually did 12 by mistake)
    – pull-ups were unbroken
    – burpees were jumped over the towel I was using for abmat situps

    Cash-out: Tabata Planks w/ 25# weight on my back. Also, went for max DUs and PR’ed with 29 in a row


  • Brian says:

    December 22, 2009 at 9:13 am - Reply

    oh man, I just realized after reading Alicia’s time of 35:30 that I did the WOD totally wrong 🙁
    Should have pretended to be singing as I did it. I just did the reps one time through. I was wondering why it was so easy 🙂 I knew Rob wouldn’t have made a WOD that easy. I really liked all the exercises, so I’ll probably hit this one again tomorrow the right way.

  • Daniel J says:

    December 22, 2009 at 9:53 am - Reply

    DB Thrusters- 53lb
    KB Swings- 53lb
    OH Lunge Steps- 25lb
    Pull-ups- Rx

    This was an awsome workout… Although, I’d rather sing the song than do this again… kidding! Vanessa and Alicia you girls rock… . Thanks Rob, I had fun.

  • Vanessa says:

    December 22, 2009 at 10:25 am - Reply

    DB Thursters – 30 lbs (I think this is correct?)
    KB Swings – 35 lbs
    OH Lundge Steps – 25 lbs
    Slam Ball – 12 lbs
    Pull Ups – RX
    WOD: 30:50

    This was a fun work out and very challenging! So nice to have these long/tough/endurance type exercises in every now and then. Thanks Rob and great job to the 5 am crew!

    The toughest part (for me) was going from the burpees to the pull ups…you are just shot by that point!

    Good luck guys! Much tougher than it looks, but lots of fun!!!

  • Daniel J says:

    December 22, 2009 at 12:12 pm - Reply

    For the 12 lbs – Slam Ball

  • Jake says:

    December 22, 2009 at 3:50 pm - Reply

    Not liking the times I’m seeing posted, especially since I ate a lot of pizza for lunch, that might come back up.

  • Ryan H says:

    December 22, 2009 at 8:33 pm - Reply

    Thrusters: 53 lb kb’s
    KB swings: 53 lb
    OH lunges: 25 lb
    Slam ball: 12 lb

    WOD: 28:44

    I was neck and neck with Allison for the first 8 or 9 days and then she got me on the running. Awesome workout. I kinda like the long ones for some reason…

  • Nicole Goldin says:

    December 22, 2009 at 10:07 pm - Reply

    Rob, can I do this one on the “open gym” day of the 26th?

  • Chris M says:

    December 22, 2009 at 11:16 pm - Reply

    That workout looks pretty awesome…wish I would have been there for that one.

    I have been trying to workout as much as possible, though its tough when I’m in the vacation frame of mind.

    Did a 5 k run the other day with 10 sets of 10 second hill sprints/10 push ups halfway through the run.

    Yesterday i did 5 rounds of 200 meter run, 10 man makers with 15 lb dbs (the biggest we have), and 20 sit ups. Then i went to the soccer field and did some sprints.

    Of course that is mixed in with a lot of Christmas cookie eating so it kinda cancels out!

    Hope everyone is doing well in Houston, Merry Christmas!

  • Brian says:

    December 23, 2009 at 7:38 am - Reply

    Ahhhh, that’s what it was supposed to feel like !!

    Thrusters: 40# db
    KB swings: 53# db
    OH lunges: 25#
    Slam ball: 15# wood chopper

    WOD: 26:25 (splits shown on my blog)

    I think the thrusters were the hardest Day out of the group. Of course, that’s because Pullups and Burpees were the last days and didn’t have to be done much…

    Merry CHRISTmas to all!!

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT © CrossFit West Houston 2019. ALL RIGHTS RESERVED.