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Workouts

Friday 4/9/10 CrossFit West Houston

By Rob | In Workouts | on April 8, 2010

WOD

“Helannie”

50 Double Unders

50 Sit Ups

Run 400m

21 KB Swings

12 Pull Ups

Run 400 m

30 Box Jumps

30 Wall Shots

50 Double Unders

50 Sit Ups

20 Comments to "Friday 4/9/10 CrossFit West Houston"

  • Ana B says:

    April 8, 2010 at 11:03 pm - Reply

    I am SO doing this one when I’m back! Nice one!

  • Joel W says:

    April 9, 2010 at 7:38 am - Reply

    Great workout today by myself. I had Rob and Vanessa there to cheer me on.

    WOD 16:30 ish 53 lb Kettlebell 20 lb wall ball

  • Daniel J says:

    April 9, 2010 at 7:59 am - Reply

    Awesome WOD Rob

    WOD: 16:46ish 53#KB 20#Wall Ball (With a 20# vest)

    No Pain No Gain!

  • Kristen says:

    April 9, 2010 at 9:12 am - Reply

    17:58; 35kg KB; 10#Wall Ball; shorty box (but finally a real box); 30DU/60singles for both jumps

  • Vanessa says:

    April 9, 2010 at 9:20 am - Reply

    13:55 – 35 lb KB, 14 lb WB, 20″ box

  • Steph D says:

    April 9, 2010 at 10:10 am - Reply

    Box jumps and wall shots are neither from Helen or Annie. Now I just think you were trying to be harder on us :)….

  • Jake says:

    April 9, 2010 at 10:45 am - Reply

    This looks fun!

  • Kimberly says:

    April 9, 2010 at 10:46 am - Reply

    i think i’ll be doing this one at the gym later today (if i end up going to sugarland for shoes)! if there’s not a medicine ball at the gym, what would i sub for wall balls?

  • Lance O. says:

    April 9, 2010 at 11:07 am - Reply

    Wow!!! That was a good one. I am hurting for sure.

  • Rojelio says:

    April 9, 2010 at 11:24 am - Reply

    Rob is crazy maybe I wll come maybe not it’s Friday I was hoping for a light
    workout, guess I was wrong.

  • Ryan H says:

    April 9, 2010 at 11:42 am - Reply

    @Kimberly
    A good sub for wall balls is very light dumbbell thrusters. Not quite the same movement but pretty close.

  • heather says:

    April 9, 2010 at 12:25 pm - Reply

    I hope I can make it, I have plans at 7, so need to get in and get out quick!

  • Kimberly says:

    April 9, 2010 at 1:09 pm - Reply

    i’m planning on coming now… hopefully i won’t destroy myself too much so that i won’t enjoy climbing for a bit tomorrow morning…

  • heather says:

    April 9, 2010 at 2:36 pm - Reply

    Just did the WOD at 24 hour fitness b/c i cant make it tonight, people were staring at me like I was crazy haha! 20:21, but I was also running around the gym to get to the equipment I needed! Had to substitute pushups for pullups since there are no bands at my gym 🙁

  • Ryan H says:

    April 9, 2010 at 4:18 pm - Reply

    at home WOD: 400 Double Unders for time

    I started with a 100m run and ran another 100m every 2.5 minutes until I was done.

    Time: 11:56 (my double under rounds were 110-80-70-82-58)

  • Kim says:

    April 9, 2010 at 5:45 pm - Reply

    That was a great wod! 16:01, 10/35# (10 because I couldn’t find 14). I haven’t felt this good fir a while…

  • Steph D says:

    April 9, 2010 at 6:15 pm - Reply

    17:20 with- 14# ball to men’s target/ 35# KB/ 24″ box

    I ate it on my second 400 so I feel like I can safely take at least 10 seconds off my time for picking myself up out of the ditch :). HA

  • Steph D says:

    April 9, 2010 at 6:16 pm - Reply

    @Ryan H
    That is a DISGUSTING WOD idea and absolutely ridiculous splits of DUs. Good job :)!

  • Nicole G says:

    April 9, 2010 at 7:38 pm - Reply

    I am PISSED at myself for choosing a stupid Smash Burger for my 1 cheat meal of the week and making myself, literally, so sick I couldn’t work out. AAAARGH!!

    @Steph – I would have picked you up you poor dork!

    @Kim – way to kick it girl!

    @Ryan – psycho awesome!

  • Rob says:

    April 9, 2010 at 8:04 pm - Reply

    I did yesterday’s WOD today and will do this tomorrow. Needed to do the overhead strength work.
    SP 125
    PP 135
    PJ 145
    Met Con 10:28 35lb dumbbells for squat cleans.

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