WOD
7:30
Warm up
1k Row
Dynamic Stretching
Tabata Deadlift
M 275; W 185
AMRAP in 12 minutes
3 HSPU
15 Double Unders
8:30
Warm Up
500m Row
Dynamic Stretching
5×5 Deadlift
10-9-8-7-6-5-4-3-2-1
Push Press M95;W65
Box Jumps
Thanks Webster and Lindsey for coming! It was a pleasure to have you both Guest Instruct!
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4 Comments to "Saturday 1/09/10 CrossFit West Houston"
Lindsey Smith says:
January 9, 2010 at 9:13 pm -
Thanks for having us out CrossFit West Houston. We really enjoyed the opportunity to meet all of you. Way to put up with the chilly weather and get in a good workout tody! Please don’t hesitate to contact us if you have any questions or comments you would like to share. God bless!
Brian says:
January 10, 2010 at 8:13 am -
DL – 245# for 2, then 250# for 3 sets
Metcon – 6:03
Steph D says:
January 10, 2010 at 10:22 pm -
This was such a great opportunity! Thanks Rob, Web, and Lindsey :). I got lots of good info and tips.
WOD 1: tabata DL (185#)- 8,7,6,5,4,4,4,3
Met Con- 12 rounds + 2 HSPUs
WOD 2: 6:09 (I think.) 65# & 24/22″ box
Ouch.
Daniel J says:
January 11, 2010 at 8:45 am -
WOD 2: 6:17 95# & 24? box
It was a tough one!!! Thanks Web and Linsey!!