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Workouts

Wednesday 3/2/11 CrossFit West Houston

By Rob | In Workouts | on March 1, 2011

WOD

Stength

Front Squat

5-4-3-3-3

Met Con

200 m Run

25 Box Jumps

200m Run

50 Box Jumps

4o0 m run

50 Box Jumps

200 m Run

25 Box Jumps

200 m Run

9 Comments to "Wednesday 3/2/11 CrossFit West Houston"

  • Ordie says:

    March 2, 2011 at 9:58 am - Reply

    This was intimidating, but ultimately good.
    I fully expected a 20+ minute WOD so I was
    pleasantly surprised with 14:39 – box jumps were
    95% steps, they just gas me. Only 115 on the front
    squat.

  • Reese says:

    March 2, 2011 at 10:42 am - Reply

    WOD: Only 145# on the front squats.
    MetCon: 10:29 w/ no step ups! 20″ box
    Great aerobic exercise today, working towards that sub 6 minute mile.

  • Steph D says:

    March 2, 2011 at 3:24 pm - Reply

    Boys– you are no longer allowed to use the word “only” in front of your weights for the strength portion of the day.

    *IN FACT* no one is allowed to use that word. Be proud of what you lift (like CHris H yesterday, LOL)– every day is different, but just work to your potential and know that you gave it your best! Good weights today– front squat is a toughie.

  • Lance O. says:

    March 2, 2011 at 9:56 pm - Reply

    Front squats kick my tail. I out punted my coverage on this one, thought I had more in me than I really did. 225# for set of 4 then had to scale back, my legs were not agreeable. 15 mins on the wod, I felt like I was running in knee deep water !

  • Steph D says:

    March 2, 2011 at 10:29 pm - Reply

    FS: 95-115-135-145-155

    Met Con: 14:??… Forgot to look at the board. Not as vicious as I thought it would be- but still bad. 20″ box. Finished a few seconds behind Laura C- I thought I’d let her beat me this time ;).

    Second met con: AMRAP in 15 minutes of– 250 m row + 25 push ups (15 HSPUs buy in at the start of the AMRAP)

    4 full rounds, plus row and 12 push ups.

  • Mel V says:

    March 3, 2011 at 9:25 am - Reply

    FS: 65-75-95-100-105

    MetCon: 14:00 on the dot. 20″ box, all jumps.

  • Daniel J Bejarano says:

    March 3, 2011 at 10:42 am - Reply

    This was a good on one in a painful kind of way! Front Squat 265#(2) MetCon 13:38… Boy that was a lot of box jumps.

  • Chris M says:

    March 3, 2011 at 12:02 pm - Reply

    185# on the Front squats and my back is paying for it!

    10:31 on the WOD with a 24″ box

  • Luis says:

    March 3, 2011 at 9:27 pm - Reply

    Went to CF South Brooklyn today. Awesome staff and box.
    WOD:
    After 3 3 3 3 PP until your max weight, you had to do 3 3 3 at max weight (max was 145 w/c is a 10lbs PR)
    Next, with 75% of max (110lbs) do max reps but starting from scratch and focusing on form, not time. Did 17 reps.
    Then, AMRAP 12 mins
    – 30 DU’s (scaled for me was 15 DUs)
    – 20 KB swings (american) (44lbs)
    – 10 pull ups
    Got 3 rounds + DUs + KBs of rnd 4

    Team Steph, i’ll miss u guys this weekend but will be thinking of you as we win AGAIN!!! Kick butt!!!
    One week to go in NYC

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