WOD at the Westin

I was able to sleep longer than I expected with the 3 hour time difference and didn’t get out of bed until after 8am. Granted I didn’t go to bed until after midnight, so it was a long day yesterday. The workout center in the Westin was pretty busy today, but I was able to get in a pretty good workout. When traveling you have to make due with what you have. It’s better than doing nothing.


400m run on the treadmill at a 6 mph pace.


I used a couple of machines.

4 sets

  • 5 Chest Presses
  • 2m Rest

I set the weight to 115#, 115#, 130#, and 145# for my sets.

4 sets

  • 5 Lat Pulldowns
  • 2m Rest

I set the weight to 100#, 115#, 130#, and 145# for my sets.


5 rounds

  • 10 HR Push-ups
  • 10 Floor Wipers (45# DBs)
  • 5 Bent Rows (45# DBs)

Originally I was going to do 10 push-up renegade rows instead of the HR push-ups and the bent rows, but the DBs are round, so I was rolling all over the place. Sometimes you have to modify due to equipment. Not a bad little workout. I did it in 7:48.


20:00 on a stationary bike. The computer said I went 7.14 miles, but I don’t believe it. I got a good sweat on though.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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