WODs

Tuesday 1/7/14

Strength: Deadlifts

A. 5 x 5 (Build to one HEAVY set of 5)

B. 1 set x AMRAP @ 75% of Heavy 5

Conditioning:

Every Minute on the Minute for 8 Minutes

4 Deadlifts (50 to 55% of Heavy 5)

2 Power Cleans

1 Push Jerk

Cool Down:

300m Farmer’s Carry

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Monday 1/6/14

Strength:

A. Strict Press – 5 sets of 5 reps
*Start light and build to ~85% of 1RM or AHAP (as heavy as possible)

B. Push Press – 1 set x AMRAP
*Add ~10% to final set of A

Conditioning: 7 min AMRAP

5 HSPU
7 Pull-Ups
9 Goblet Squats (53/35 lbs)

Core Work:

Push-Up Plank, Alt. Hand to Hips

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Sunday 1/5/14

Strength: Handstand Holds

8 x :20 on / :20 off

Conditioning: 4 Rounds for Time

6 Stone to Shoulder

12 Push-Ups

18 Box Jumps

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Saturday 1/4/14

WOD: In Teams of 3

Complete the following for time:

400m Run (together)

100 Thrusters (95/65 lbs)

100 Pull-Ups

400m Run (together)

*Only one person working at time during thrusters and pull-ups

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Friday 1/3/14

CrossFit West Houston WOD

Strength: Power Snatch

5 x 3

Conditioning: 12 min AMRAP

30 Double-Unders

20 Air Squats

10 Toes to Bar

Snatch Technique Video: “Waiting to Launch” with Cara Heads Slaughter

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Thursday 1/2/14

We’re back to our Normal Schedule Today.

Strength: BB Bent Over Row

5 x 5

Conditioning: For Time

750m Row

50 Push Press (75/55 lbs)

400m Run

Cool Down: 3 Rounds, Not for Time

15 Ring Rows

15 Hollow Rocks

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1/1/14 – Happy New Year!

Partner WOD at 9:30AM!

Open Gym from 10:30AM to 12:30PM

Partner WOD: 20:14 AMRAP

1000m Run (buy-in), then AMRAP:

1 Heavy Clean and Jerk

20 Pull-Ups

14 Lateral Burpees

*Partners run together. Then, in the remaining time, each partner will complete 1 C&J and split the reps on the pull-ups and burpees for each round of the AMRAP.

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Tuesday 12/31/13

Open Gym Only Today, from 12PM to 3pm

Strength: 5 Rounds

KB Strict Press x 6 Reps R/L
Barbell Deadlift x 5 Reps (add wt. each set)

Conditioning: 12 min 31 sec AMRAP

12 Lunges
31 Double-Unders
13 Shoulder to Overhead (95/65 lbs)

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Monday 12/30/13

Open Gym Only Today, from 4:30 to 7:30PM

Strength: Front Squats

10-8-5-5-5 (add wt. each set)

*5 strict chin-ups (palms facing you) after each set

Conditioning: For Time

800m Run, then:

50 Sit-Ups
25 DB Snatch (55/35 lbs)
40 Sit-Ups
20 DB Snatch
30 Sit-Ups
15 DB Snatch
20 Sit-Ups
10 DB Snatch
10 Sit-Ups
5 DB Snatch

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Sun 12/29/13 – Wed 1/1/14

Sunday 12/29/13 – Closed (No Yoga)

Monday 12/30/13 – Open Gym Only, from 4:30PM to 7:30PM

Tuesday 12/31/13 – Open Gym Only, from 12PM to 3PM (No Yoga)

Wednesday 1/1/14 – New Year’s Day – 9:30AM Group Class

Thursday 1/2/14 – Back to Normal Schedule

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