WOD
Skill: Review Push Jerk/Intro Split
Push Jerk
3-3-3-3
Met Con
DB Push Press
Box Jump
Ball Slams
Begin with one rep of each, each round add a rep continue for 10 minutes. Score equals number of rounds.
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6 Comments to "Friday 3/11/11 CrossFit West Houston"
Steph Do says:
March 10, 2011 at 10:01 pm -
mel v is my hero.
Reese says:
March 11, 2011 at 10:24 am -
PJ: 135# Worked on split jerk today
Met Con: 11 rounds plus 2 box jumps (30# DB, 24″ Box, 12# Ball Slam)
Enjoy the beautiful weather this weekend!
Mel V says:
March 11, 2011 at 2:22 pm -
imagine the pyramids we could build if you were here too, Do!
the mayans would be so jeals.
Steph D says:
March 11, 2011 at 7:18 pm -
Hola CFWH familia!
Made it to CF Bogota yesterday with Alicia. Met the owner and some of the trainers- everyone is so friendly! And especially impressed that i could do heavy weights and HSPUs… They said we must be doing training the right way in the States :).
WOD: 3 x max reps of HSPUs
(11, 7, 7 strict + 3 kipping)
3:00 minutes of PP (85#)
1:00 rest
3:00 of wall ball (20#)
1:00 rest
3:00 of air squats
total score= 227 reps.
Then I had a delicious chocolate protein smoothie and bought some dried fruit from their kitchen! Perfecto!
I’ll let yall know how the WOD goes Monday… Miss you guys!
Lance O. says:
March 11, 2011 at 8:31 pm -
Good to work out on a beautiful afternoon! Thanks Aja! PJ 235 (x2) 11 rounds on the WOD. Good one!!!
Ryan H says:
March 11, 2011 at 11:37 pm -
Did this WOD thursday night. Got 12 rounds + 3 PP with 35 lb DBs, a 24″ box, and a 12 lb slam ball. It was a leg burner for sure.