**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.
WOD
Weighted Pull Ups
5-4-3-2-1-1
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 -
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 -
what’s wrong with the “a” in Snow Day?
Luis says:
February 4, 2011 at 12:14 pm -
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 -
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 -
weighted pull-ups: used my kids on my back as the weights, moving up each time. Fun!
Tabata “Get Some” (did it with Ethan!):
Me:
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
E:
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)