WOD
30 Russian Two Arm KB Swings
21 Box Jumps
5 Ring Dips
18 Box Jumps
5 Ring Dips
15 Box Jumps
5 Ring Dips
12 Box Jumps
5 Ring Dips
9 Box Jumps
5 Ring Dips
6 Box Jumps
5 Ring Dips
3 Box Jumps
5 Ring Dips
30 KB Swings
Warm Down
With a Partner hook legs and perform 150 Sit Ups (Each). Pass a medicine ball back and forth, each person performs a sit up whether they have the ball or not.
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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3 Comments to "Friday 7/30/10 CrossFit West Houston"
Rob says:
July 30, 2010 at 1:46 pm -
Met Con 7:01 with 24 in box and 53lb KB.
Since I did this by myself, I did 10.9.8.7.6.5.4.3.2.1 GHD Sit Ups.
Lance O says:
July 30, 2010 at 3:39 pm -
Sorry I missed this one. It looks fun.
Mel V says:
August 1, 2010 at 6:33 pm -
MetCon: 8:10 35#KB/20″ Box
14# ball for the sit-ups with my rockstar partner, Eva! 🙂