WOD
Hang Snatch
3-3-3-3
Met Con
15 Knees to Elbows
8 Rounds of Cindy
(5 Pull Ups/10 Push Ups/15 Squats)
15 Knees To Elbows
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10 Comments to "Monday 12/7/09 CrossFit West Houston"
Daniel J says:
December 7, 2009 at 9:22 am -
WOD: HS 105 Met Con 10:13 … Lost time going an extra round… what a bummer!
Vanessa says:
December 7, 2009 at 10:15 am -
WOD: HS – 65 lbs
Met Con – 10:15 – RX – YAY!! – no band assistance again!
This was much tougher than I thought it was going to be…push ups suck!
Daniel…you know you just wanted extra credit! LOL! Great job today!
Rob says:
December 7, 2009 at 3:46 pm -
I did the Lumberjack 20 today with Nicole G. She was the only one to show up at the 9AM 🙁
DL 275
KB 70
OHS 95
DB Squat Cleans 40
Time 32:16
Nicole Goldin says:
December 7, 2009 at 4:22 pm -
Lumberjack 20 with Rob
DL 85
KB 25
OHS 30
DBSC 20
18″ box
thin blue band chin-to-bar pullups
Time :27:54 – should have done more weight – almost puked anyway
Extra credit a la Steph D. – 5 mile run
Allison Abbott says:
December 7, 2009 at 4:31 pm -
Did the Met Con on my own at the gym, but have no idea what my time was because I thought I had the timer going on my watch but it was my heart rate! But I did get that up REALLY high!
Alicia A. says:
December 7, 2009 at 8:29 pm -
HS- 47lbs
Met Con- 12:37 with Green/Thin Blue Band…no good
Steph D says:
December 7, 2009 at 8:50 pm -
HS: 45-75-85-95
Met con: 11:34 as RXed with a very swollen and bruised ankle (should’ve gotten a picture Rob)… Very proud of my kipping pull ups, and pretty disappointed with my knees to elbows. Also pretty sad Vanessa kicked my ass– good job :).
Never thought I’d see the day when pull ups were the best part of a WOD for me.
Extra credit (cuz I gotta get lean like Ryan)–
Tabata weighted planks w/ Ryan and Alicia. That was no joke on the shoulders…
Nicole Goldin says:
December 7, 2009 at 9:49 pm -
ooh la la! y’alls xtra credit sounds fun!
Brian says:
December 8, 2009 at 6:50 am -
HS – 1st time doing Hang Snatches, so worked on form with light weight. Went 65/75/85/95
Metcon: 11:03
– K2E and push-ups are major goats for me, which slowed me down dramatically.
Ryan H says:
December 8, 2009 at 10:36 am -
snatch – got up to 115
MetCon: 8:55