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Wednesday 3/9/11 CrossFit West Houston

By Rob | In Workouts | on March 8, 2011


Front Squat


Met Con

4 Rounds

30 sec max Ring Dips

30 sec max Sit Ups

30 sec max KB Swings

1 minute rest in between rounds

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

  • Ryan H says:

    March 8, 2011 at 9:57 pm - Reply

    Three awesome pictures right there. Very nice!

  • Mel V says:

    March 8, 2011 at 11:03 pm - Reply

    We tried so hard to make a heart. Haha.

    We will master it soon!

  • Rob says:

    March 9, 2011 at 5:49 am - Reply

    Heart? I thought it was a W…..

  • Chris M says:

    March 9, 2011 at 9:19 am - Reply

    Yeah, thats only the beginning of W….est Houston. Lets see the rest of it!

  • Ordie says:

    March 9, 2011 at 10:39 am - Reply

    looks kind of easy on paper, but it got my heart rate up quickly.
    158 reps w/ purple band & 53# KB

  • Laura Calc says:

    March 9, 2011 at 11:25 am - Reply

    Yeah, I demand a redo on the photo… Made it to an early class for the first time since my change of careers today 🙂 Worked up to 85# on the squats and highest reps was 41 with purple band and 30# KB

  • Mel V says:

    March 9, 2011 at 11:56 am - Reply

    I’ll take W..for WINNERS.

    Next up, CFWH.

    We’re going to need more people.

  • Reese says:

    March 9, 2011 at 12:07 pm - Reply

    That’s definately a W! West Siiiiddde!
    Front Squat: Last set 145#, completed all three reps.
    Last week I only completed 1 rep @ 145#, so a small improvement.
    Met Con: 52-47-51-55 = 205 53# KB

  • Lance O. says:

    March 9, 2011 at 2:32 pm - Reply

    Isn’t that some sort of gang sign??? Front Squats 235lbsx3 last set. 39 reps was my highest.. Not sure how you folks get to the 50’s…

  • AB says:

    March 9, 2011 at 4:28 pm - Reply

    Sorry that I took two of them!!!!!!!

  • Ryan H says:

    March 9, 2011 at 10:13 pm - Reply

    Finally got a chance to squeeze the metcon in tonight. 190 reps total. Ring dips are the worst.

  • Mo says:

    March 10, 2011 at 5:38 pm - Reply

    That definitely looks like a W…we need to get a human CFWH pic in the works!

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