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Workouts

Saturday 1/09/10 CrossFit West Houston

By Rob | In Workouts | on January 9, 2010

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!

4 Comments to "Saturday 1/09/10 CrossFit West Houston"

  • Lindsey Smith says:

    January 9, 2010 at 9:13 pm - Reply

    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 - Reply

    DL – 245# for 2, then 250# for 3 sets
    Metcon – 6:03

  • Steph D says:

    January 10, 2010 at 10:22 pm - Reply

    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 - Reply

    WOD 2: 6:17 95# & 24? box

    It was a tough one!!! Thanks Web and Linsey!!

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