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Workouts

Friday 4/30/10 CrossFit West Houston

By Rob | In Workouts | on April 29, 2010

WOD

Front Squats

3-3-3-3

Met Con

Run 400m

9 Thrusters M95 W 65

21 Push Ups

Run 200 M

15 Thrusters

15 Push Ups

Run 200 m

21 Thrusters

9 Push Ups

Run 400 M

 

Two Additions:

Good luck to Kristen M who will be representing CFWH at the BCS Games in College Station tomorrow!

Congrats to Joel W after weeks of perserverence finally got his first muscle up yesterday! No picture yet!

11 Comments to "Friday 4/30/10 CrossFit West Houston"

  • Ana B says:

    April 30, 2010 at 7:39 am - Reply

    Front squats: 135 lbs
    MetCon: 13:21, thrusters @ 60 lbs

    What a fun WOD!! Thanks, Rob! And thanks, Vanessa, for the great coaching today! Looking forward to more of the same!

  • Daniel J says:

    April 30, 2010 at 8:15 am - Reply

    Fronts Squats: 225
    MetCon: 10:37 Rxed

    Awesome WOD Rob!

  • Vanessa says:

    April 30, 2010 at 8:27 am - Reply

    FS – 145 lbs
    Met Con: 11:something…I came in pretty close to Daniel.

  • Joel W says:

    April 30, 2010 at 8:57 am - Reply

    Front squats: 205
    metcon 13:20ish. I was one step in front of Ana B.

  • Mel V says:

    April 30, 2010 at 10:49 am - Reply

    FS: 100#
    Metcon: 17:16 57# thrusters

    Good gravy, this one was really tough for me. THANK YOU Rob and Vanessa for helping me push through, that kind of encouragement is invaluable!

    I also felt a little better when I realized I did 57# thrusters instead of 47# – thanks to Ryan for being better than me at math.

  • Steph D says:

    April 30, 2010 at 1:41 pm - Reply

    YAY Joel for the muscle up, double good luck to Kristen in the competition this weekend, hooray to Ryan for his first solo weekend with classes at the box :), and GO MEL on those 57# thrusters! You and Ana might as well just do RXed! HA.

  • Daniel J says:

    April 30, 2010 at 1:48 pm - Reply

    Congrats Joel… I see hardwork paid off.

  • Ana B says:

    April 30, 2010 at 6:20 pm - Reply

    Sweetness on the muscle up, Joel!!

  • Joel W says:

    April 30, 2010 at 7:16 pm - Reply

    Thanks all for the congrats. Ill see you when I get back from europe.

  • Ryan H says:

    April 30, 2010 at 7:46 pm - Reply

    WOD from CF Spartanburg: 30 minute time limit

    Start with a 250m row followed by 25 double unders. Add 250m and 25 double unders each round. Complete as many rounds as possible in 30 minutes. Score total distance covered and total number of double unders completed.

    I rowed a total of 4625 meters and did 375 double unders. Not fun.

  • Nicole G says:

    April 30, 2010 at 8:17 pm - Reply

    @Ryan – That. Sounds. Miserable.

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