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Workouts

Friday 3/4/11 CrossFit West Houston

By Rob | In Workouts | on March 3, 2011

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!!!!!!

6 Comments to "Friday 3/4/11 CrossFit West Houston"

  • Ryan H says:

    March 3, 2011 at 10:57 pm - Reply

    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 - Reply

    In other words, BRING A WATCH people. 😉

  • Lance O. says:

    March 4, 2011 at 9:37 am - Reply

    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 - Reply

    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 - Reply

    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 - Reply

    Uhhh watches aren’t allowed Mel. Cheater

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