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Workouts

Wednesday 2/23/11 CrossFit West Houston

By Rob | In Workouts | on February 22, 2011

WOD

Deadlift

3-3-3-3-3

Met Con

“Death by 20 m”

Minute 1 sprint 20 m 1x, minute 2 sprint 20m 2x, minute 3 sprint 20 m 3x, etc until you tap out or can not complete the number of reps of that minute.

5 Comments to "Wednesday 2/23/11 CrossFit West Houston"

  • Reese says:

    February 23, 2011 at 12:11 pm - Reply

    Still taking it a little easy on the deadlifts after throwing out my back a couple months ago.
    I think I have made it out of today’s WOD with only a little more tightness than normal!

    Deadlift: 255#
    Met Con: 11 rounds + 10 20m sprints on the 12th round

  • Mike S says:

    February 23, 2011 at 9:35 pm - Reply

    Deadlift – 435# x 2
    Met con – 9 rounds

  • Ryan H says:

    February 23, 2011 at 10:39 pm - Reply

    couldn’t make it to a class so my WOD tonight was(courtesy of Mel):

    4 rounds for time:
    200m run
    10 chest to bar pull-ups
    20 wall shots

    8:53

  • Steph D says:

    February 23, 2011 at 11:35 pm - Reply

    Ooooo you fancy Mel! I love it- simple and Crossfit :). Keep it real!

    Did the bear complex instead of deadlifts today- 5 sets of 3 reps (1 rep= power clean, front squat, push jerk, back squat, back push jerk, tap at the bottom… No resting!).
    65 (warm up)-95-105-115-125-135
    Thank you Matt for the extra encouragement so I would finish!

  • Mel V says:

    February 24, 2011 at 11:19 am - Reply

    DL: 105-115-125-135-145
    Metcon: 10 rounds

    Thanks to Ryan for being my test dummy! 🙂

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