WOD
Front Squat
3×5
Met Con
5 Rounds
10 One Arm DB Thrusters R
10 One Arm DB Thrusters L
10 Push Ups
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5 Comments to "Thursday 12/17/09 CrossFit West Houston"
Allison Abbott says:
December 17, 2009 at 3:09 pm -
Hey Rob- I’m going to do this workout at the gym, what lb. DB’s do you suggest I use? See you tomorrow morning. Last night was fun and the decorations were great!
Rob says:
December 17, 2009 at 3:17 pm -
Hey Allison,
I would suggest 15-20lb DB for the Met Con. For the Front Squats I would suggest you try to get somewhere near 100lbs for the final set.
Steph D says:
December 17, 2009 at 7:21 pm -
Worked out at Crossfit A&M today (whoop!):
Warm-Up:
200 m row
10 GHD sit ups
Air squats/ leg swings
[3 rounds]
WOD: 5 x 3 OH squats
several warm up sets, then:
89-109-129-139-149#
then Tabata Burpees (total score- 48) and tabata KB swings (44#, score 67)
Plus 500 m row- 1:54
Awesome workout, happy to try a WOD at a different place. I’m sad I missed this workout at CFWH though!
Brian says:
December 18, 2009 at 7:11 am -
Buy-In: max height Box Jumps – unfortunately, only got to a 31″ height safely. May have been able to get a few more inches
WOD: 3×5 FS
warm-up – 110#, then:
155/155/165
Metcon – 8:43 w/35# db
Metcon was taxing on legs after the front squats, but probably hardest was holding up the db in the last set.
Nice way to start the Friday!!
Ryan H says:
December 18, 2009 at 9:11 am -
WOD: 3 X 5 FS @ 155 lb, 165 lb, 185 lb
MetCon- 6:21 w/ 35 lb kb