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**
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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8 Comments to "Thursday 3/3/11 CrossFit West Houston"
kimberly says:
March 3, 2011 at 9:03 am -
unknown and unknowable…
Ordie says:
March 3, 2011 at 10:10 am -
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 -
YAY Ordie!!!! 🙂
Daniel says:
March 3, 2011 at 4:40 pm -
We should pull vehicles like on the video. That looks fun!
Mel V says:
March 3, 2011 at 4:47 pm -
Boo, bummed to be missing this one!
Open gym make-up anyone?
Joel W says:
March 3, 2011 at 7:39 pm -
Very fun wod. Aja killed the warm-up the obstacle course was awesome.
12:51
Luis says:
March 3, 2011 at 10:10 pm -
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 -
Loved this workout, Mo – great obstacle course warmup too.
Also, smashing things with a sledgehammer is quite possibly the best way to workout ever.