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Friday 2/4/11 CrossFit West Houston

By Rob | In Workouts | on February 3, 2011

**Updated Announcements***

Due to unpredictable road conditions no classes period for Friday Feb 4, 2011.

Tomorrow the New Year, Better You Team challenge will be part of the regular WOD at 8:30 AM. See you there!!


**No 5 AM, 6 AM, 9:30 AM and Noon classes**

Check back by Noon regarding the Afternoon classes.


Weighted Pull Ups


Tabata “Get Some” (8 rounds at each of the 3 stations):

One  Arm KB Squat ( Switch every round (4 R/4L)

Box Jump Overs

One Arm Swings ( Switch every round (4 R/4L)

Here is an at home WOD you can do:

At Home WOD

50 Tuck Jumps

3 Rounds

20 Push Ups

10 Lunges R/L

50 Tuck Jumps

Joint Mobility

5 Comments to "Friday 2/4/11 CrossFit West Houston"

  • Chris H says:

    February 4, 2011 at 9:36 am - Reply

    banged out the at home WOD this morning. 3:45. Now I’m Dallas Bound. GO STEELERS!

  • Burton H. says:

    February 4, 2011 at 11:24 am - Reply

    what’s wrong with the “a” in Snow Day?

  • Luis says:

    February 4, 2011 at 12:14 pm - Reply

    Yesssss! Go Steelers!! Have fun Chris. Bring pics with Ben or Troy, or simply of Harrison putting Rodgers to sleep!!

  • Steph D says:

    February 4, 2011 at 2:42 pm - Reply

    You are a beast, Chris H. Did this at home WOD in 5:47, those push ups were not happening real fluidly.

  • Brian says:

    February 4, 2011 at 3:50 pm - Reply

    weighted pull-ups: used my kids on my back as the weights, moving up each time. Fun!

    Tabata “Get Some” (did it with Ethan!):
    Squ (40# db) – 12/12/12/12/12/12/9/9
    BJO (16″ stool) – 10/16/13/9/10/10/10/9/10
    KBS (40# db) – 7/9/7/9/9/9/9/10
    Score: 25

    Squ (8# db) – 14/14/15/14/15/13/12/10
    BJO (10″ basket) – 11/12/13/8/12/11/11/11
    KBS (3# db) – 10/10/14/17/10/11/11/11
    Score: 28

    Metcon – 7:00 (w/ 1:30 break in the middle to stop a fight between kids)

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