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Workouts

Monday 1/17/11 CrossFit West Houston

By Rob | In Workouts | on January 16, 2011

WOD

Strength

Back Squat

5-5-5-5-5

Then…

3 x 400 m Run Time Trial 3:00 rest in between

For every second slower than the first set 1 burpee box jump (24/20) will be performed.

 

10 Comments to "Monday 1/17/11 CrossFit West Houston"

  • Steph D says:

    January 17, 2011 at 8:48 am - Reply

    Today marks the first day on the road to victory for TEAM SUPER STEPH (fancy name soon to come). WHOOP!!!!

  • Marc D. says:

    January 17, 2011 at 11:35 am - Reply

    Steph D. Team “no grain, no gain”

  • Lance O. says:

    January 17, 2011 at 2:43 pm - Reply

    Fun workout today. ended with 5 sets of 265# then tried to run and my legs were in concrete…. Box Jump Burpees are not good….

  • Steph Brewster says:

    January 17, 2011 at 7:02 pm - Reply

    I got a commitment from Sandra today to be on Team B.A.M. so you all should just give up and eat cake tonight for dinner. I don’t think you will be able to beat her body transformation come March!

  • AB says:

    January 17, 2011 at 8:41 pm - Reply

    You watch your mouth Steph Brewster, check your health before you wreck your health…

  • Leah S says:

    January 17, 2011 at 8:52 pm - Reply

    Finished back squats at 155#
    400m runs 1:23, 1:22, 1:22

  • Kristen says:

    January 17, 2011 at 10:07 pm - Reply

    175# back squats
    400s 1:52, 1:40, 1:41
    Finished up this workout with a lucky 13 box jump burpees.

  • Ryan H says:

    January 17, 2011 at 10:29 pm - Reply

    squatted a lot over the weekend so i skipped out on the back squats

    1:10, 1:14, 1:17 on the 400’s for a total of 11 burpee box jumps

  • Luis says:

    January 17, 2011 at 11:49 pm - Reply

    Backsquats 195
    Running 1:34. 1:28. 1:26

  • Mike S says:

    January 18, 2011 at 7:59 am - Reply

    315 x 3 on the final set of squats
    Runs of 1:34, 1:41 and 1:36 for a total of 9 burpee box jumps

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