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Workouts

Thursday 3/3/11 CrossFit West Houston

By Rob | In Workouts | on March 2, 2011

WOD

Complete the following in any order.

500m Row

50 Jump Touches

300 Single Unders

30 Sledge Hammer Swings

200 m Barbell OH Carry (95/65)

20 man on fire burpees

1 rope climb

* Burpees and rope climb must be last. 3 modified rope climbs =1 Rope Ascent.

** Man on fire burpees once chest to hits ground roll over until you are back on chest before popping up and jumping**

8 Comments to "Thursday 3/3/11 CrossFit West Houston"

  • kimberly says:

    March 3, 2011 at 9:03 am - Reply

    unknown and unknowable…

  • Ordie says:

    March 3, 2011 at 10:10 am - Reply

    This was a really fun one. I like the multi-station
    WOD’s and it was a good mix…I think I finished at the 14:08 mark

    @ steph d – I proudly proclaim 65# on the overhead barbell!

  • Steph D says:

    March 3, 2011 at 4:35 pm - Reply

    YAY Ordie!!!! 🙂

  • Daniel says:

    March 3, 2011 at 4:40 pm - Reply

    We should pull vehicles like on the video. That looks fun!

  • Mel V says:

    March 3, 2011 at 4:47 pm - Reply

    Boo, bummed to be missing this one!

    Open gym make-up anyone?

  • Joel W says:

    March 3, 2011 at 7:39 pm - Reply

    Very fun wod. Aja killed the warm-up the obstacle course was awesome.

    12:51

  • Luis says:

    March 3, 2011 at 10:10 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

  • Marco says:

    March 3, 2011 at 11:15 pm - Reply

    Loved this workout, Mo – great obstacle course warmup too.

    Also, smashing things with a sledgehammer is quite possibly the best way to workout ever.

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