WOD
Push Jerk
3-3-3-3-3
Met Con
20 KB Lunges (1x only. KB held to chest like Goblet Squat)
20 Goblet Squats(1x only)
As Many Laps As Possible:
Uneven Farmers Carry 1 KB/1 DB (Different Weights)*
400m Run
*1 lap = 1 length of mat
Athlete must determine proper time to go run the 400 m in order to finish this wod greater than 7:40 and less than 8:20. Finishing before 7:40 will result in 20 burpee penalty. Finishing after 8:20 will also result in 20 burpee penalty….so choose wisely!!!!!!
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. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
MORE INFO
6 Comments to "Friday 3/4/11 CrossFit West Houston"
Ryan H says:
March 3, 2011 at 10:57 pm -
Just to further clarify, your score is the number of farmer’s carry laps completed. Your finishing time only determines whether you receive a 20 burpee penalty which would be assessed after the WOD. Good luck!
Mel V says:
March 4, 2011 at 9:37 am -
In other words, BRING A WATCH people. 😉
Lance O. says:
March 4, 2011 at 9:37 am -
Loving the creativity on these WODS! I almost mistimed my run, left in plenty of time then was afraid I would be early, slowed up a bit and ended up coming in with 2 seconds left…. Dodged the Burpee Devil for once!!!! 225# Push jerk.
Ordie says:
March 4, 2011 at 9:47 am -
Math @ 5 a.m. almost got me, came in 4 or 5 seconds short of burpee time
PR on the PJ 175#
this week has been a lot of fun Ryan.
Reese says:
March 4, 2011 at 10:10 am -
PJ: 135#
Great MetCon to help get rid of that soreness in your legs for the weekend!
AB says:
March 4, 2011 at 5:37 pm -
Uhhh watches aren’t allowed Mel. Cheater