*** Drink Plenty of Water***
Find 1 Rep Max Power Snatch
Couch Stretch :30 seconds in between attempts R/L
With a partner Row a 3K. Switch every 300 meters
Turkish Get Ups 3 x 2 R/LContinue Reading »
800 m Run
Rest 5 minutes
Complete the following
10 Stone Shoulders
20 Push Press
*every minute on the minute 5 Ball Slams
100 Hollow RocksContinue Reading »
Just one of the many great families that participate at CrossFit West Houston. Don was the first to join our community. Jodie followed a couple of months later. And the kids started in February. It has been fun to watch this family join grow, make smart food choices, and have a great time working out together on Saturday mornings. And it just goes to prove that a family that rope climbs (and Handstands) together stays together!Continue Reading »
Working in teams of 3, complete the following:
Part 1 – 4 min AMRAP Rope Climbs (teams share 1 rope)
Immediately followed by:
Part 2 – 12 min AMRAP:
AMRAP Box Jumps (24/20”)
AMRAP Hand Release Push-Ups
Partner 1 will run 300m while partners 2 and 3 perform as many box jumps and hand-release push-ups as possible. Partners rotate when the runner returns. Run goes to Box Jumps. Box Jumps goes to push-ups. Push-ups goes to run.Continue Reading »
On July 6th, CrossFit West Houston will be hosting some CrossFitters from the University of Miami. They are on a cross country trek from Florida to Carson City CA and the CrossFit Games. Along the way they are stopping at CrossFit boxes to raise awareness and funds to help fund research and treatment for Corneal Blindness.
On that day we will do the See Fit WOD as a box in order to support this worthy foundation. Please come out to participate and/or donate by following the link below.
See the video below:
What is SeeFit?
What is SeeFit?
SeeFit is a fundraising series of events started in 2010 by Helen & Adam Mopsick, parents of four-year-old Colton, who was born visually impaired. After learning that their son’s already poor vision would further deteriorate from corneal blindness, they decided to combine their passion for fitness with raising money for research to help not only Colton, but the millions of others potentially facing corneal blindness. Since its inception, SeeFit has raised over $100,000 and funded ongoing research projects at the University of Iowa and the University of Georgia. This year marks a critical time as researchers believe they have found a way to prevent Colton and others with his condition from losing vision due to corneal blindness. But, SeeFit needs your help to fund this project.
100% of the proceeds from SeeFit benefit the Vision For Tomorrow Foundation (www.visionfortomorrow.org) , a 501(c)(3) non-profit organization that directly funds research for visually impaired children.
Why the Fitness Community?
Helen and Adam have long maintained a passion for fitness and friendly competition (Helen is better at handstands and claims to be better at fishing). The fitness community as a whole is an incredibly supportive and passionate group. Look no further than a local 5k to see congregations of supporters happily cheering on friends and strangers. Additionally, nowhere else is measureable progress more apparent on a daily basis than within a motivated athlete, achieving new goals which were previously thought impossible. Completing a marathon or triathlon, a new personal record (in ANYTHING), an unassisted pull-up, a jog around the block without stopping, losing 10 pounds… It is this community that understands better than any other what we can achieve with sustained vision, effort, focus and determination. This mentality of ‘raising the bar’ is what we strive to carry into the medical and research community. This is how we will find a cure.
OHS x 3
Strict Pull-Up x 5-10
Hamstring Stretch x 30 sec R/L
Every Minute on the Minute for 12 Minutes complete the following:
Minutes 1–4: 20 Russian KB Swings
Minutes 5–8: 60 meter Sprint
Minutes 9–12: 12 Ball SlamsContinue Reading »
Goblet Squats 3 x5
Get Ups 3×3
Mobility Shoulder circles
Swing/Push Up Laddeer (Each number is R/L for the swings)
10 American swings
20 Box Jumps
15 BurpeesContinue Reading »
Power Clean x 2
Ring Push-Up x 5-10
Hip Bridge x 3 (10 sec Hold)
Lateral Burpees: 15-12-9-6-3
Heavy Thrusters: 5-4-3-2-1Continue Reading »
Skill: 10 minutes of Double Under & Kipping Pull-Up Practice
Weighted Planks – 3 x 30 sec Holds
5 x 5 Power Swings
Two Arm Swings 20 seconds each rest
5 – 10-15-20-15-10-5
Snatch Skill Work
5 Swings R
5 Snatch R
5 Presses R
Run 200 m
5 Swings L
5 Snatch L