WOD
1000m Row
KB Swings 40-30-20-10
Box Jumps 10-20-30-40
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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13 Comments to "Wednesday 2/24/10 CrossFit West Houston"
Nicole G says:
February 24, 2010 at 8:10 am -
If I start this WOD now (7am), I should be able to finish by the time the box closes after the 6:30pm class, right? Hopefully?
Daniel J says:
February 24, 2010 at 11:21 am -
This WOD was brutal! 53#KB 16:15! Break for tomorrow so glad!
Joel W says:
February 24, 2010 at 11:55 am -
40 lbs swing 12:2ish. This wod was tough but now where near as tough as monday.
Nicole G says:
February 24, 2010 at 12:41 pm -
18:16 25#db, 20″ box, all jumps
Rob says:
February 24, 2010 at 2:41 pm -
14:05 53# 20″ This last week has caused me to come close to puking several times. Today was another of those days! Sometimes in the middle of these WOD’s I think who comes up with this sh*t! Then I remember I did….
Kimberly says:
February 24, 2010 at 3:33 pm -
is this alternating swings/box jumps?
Daniel J says:
February 24, 2010 at 4:02 pm -
@Rob
Now you know how I felt this morning!!!
Nicole G says:
February 24, 2010 at 5:03 pm -
@Kim – you do the row, then 40kb,10box,30kb,20box….
CF Endurance workout: 12 min. on, 2 min. rest, 12 min. on – for distance. I covered about 1.35 out and 1.45 back.
F.Y.I. – you have to be pretty dumb (like me) to attempt ANY endurance workout after today’s WOD. This SUCKED!
Kimberly says:
February 24, 2010 at 5:20 pm -
@Nicole G
that’s what i was thinking, but i wasn’t sure 🙂 there was a c&j workout written the same way (15-12-9) but you just couldn’t put it down in between…
Rob says:
February 24, 2010 at 6:47 pm -
@Nicole G
That is why they call it dope:)
Stacy W says:
February 24, 2010 at 9:26 pm -
17:58 25#DB and 20″ Box, I did all of the jumps and fell 3 times. Good WOD.
Ryan H says:
February 24, 2010 at 9:58 pm -
15:04 w/ 53 lb kb and 20″ box
Steph D says:
February 25, 2010 at 8:35 am -
Rob- you’ve been posting some awesome times these past couple of weeks! Excellent work 🙂