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Workouts

Friday 3/11/11 CrossFit West Houston

By Rob | In Workouts | on March 10, 2011

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.

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

  • Steph Do says:

    March 10, 2011 at 10:01 pm - Reply

    mel v is my hero.

  • Reese says:

    March 11, 2011 at 10:24 am - Reply

    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 - Reply

    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 - Reply

    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 - Reply

    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 - Reply

    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.

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