• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 3:30pm Open Gym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 7:00am Masters, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 9:30am, 12pm, 3:30pm Open Gym, 5pm

    SATURDAY 8:30am, 9:30am Warrior WOD/Open Gym

    SUNDAY10:30am Open Gym

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  • 713-467-1450
  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Workouts

  • Saturday 08/19/17

    By Rob | In Workouts | on August 18, 2017

    CrossFit West Houston WOD 8:30 Class Conditioning Run weighted sit ups front squats 20 min AMRAP 400m Run 20 Weighted Sit UPs 10 Front squats 9:30 Class Warrior WOD “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Post your scores to […]

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  • Friday 08/18/17

    By Rob | In Workouts | on August 17, 2017

    CrossFit West Houston WOD Conditioning Row for cal- burpees over the bar- HPC 50/40 Cal Row 40 Burpees Over the Bar 30 Hang Power Cleans 135/95 Post your scores to the Whiteboard. Accessory Work Practice Strict Pull Ups 3-4 sets of 5 *quality reps **hardest version of pull ups you can do

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  • Thursday 08/17/17

    By Rob | In Workouts | on August 16, 2017

    CrossFit West Houston WOD CrossFit West Houston devil press step ups farmer carry db snatch box jump over farmer carry 12 min AMRAP 10 Devil Press 10 Step ups 50 m Farmer Carry 2:00 Rest 12 min AMRAP 10 DB Snatch 5 r/l 5 Box Jump Over 50m Farmer Carry Post your scores to the […]

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  • Wednesday 08/16/17

    By Rob | In Workouts | on August 15, 2017

    CrossFit West Houston WOD Conditioning Run Fran Run 21 Thrusters 95/65 21 Pull Ups Run 200m rest 1:00 15 Thrusters 15 Pull ups Run 200m Rest 1:00 9 Thrusters 9 Pull Ups Post your scores to the Whiteboard. Accessory Work 3 sets Single Leg DL x 6-8 r/l :30-45 sec Side Plank r/l

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  • Tuesday 08/15/17

    By Rob | In Workouts | on August 14, 2017

    CrossFit West Houston WOD Skill Practice 10 minutes Build up to a heavy 1 rep: 1 Power Clean + 1 Hang Clean + 1 Shoulder to Overhead Conditioning PC-HPC-S2O 10 min AMRAP 1 Power Clean + 1 Hang Clean + 1 S2O *75% of 1 rep from skill work Post your scores to the Whiteboard. […]

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  • Monday 08/14/17

    By Rob | In Workouts | on August 13, 2017

    CrossFit West Houston WOD Strength Work Back Squat Find your 1 rep max. 5x5x3x3x2x1x1x1…. Rest 2-3 minutes in between sets of singles Conditioning jump rope-sit ups 2:00 min Jump Rope (Single Unders) 2:00 min Sit Ups 1:00 min Jump Rope 1:00 min Sit Ups Post your scores to the Whiteboard.

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  • Saturday 08/12/17

    By Rob | In Workouts | on August 11, 2017

    CrossFit West Houston WOD 8:30 AM Conditioning Part 1 WBS Box Jumps Push Press 4 x 1:00 Wall Ball Shots 1:00 Box Jumps 1:00 Push Press 1:00 Rest then Part II For Time In teams of 2 30 Odd Object to Shoulder Post your scores to the Whiteboard. 9:30 Recovery WOD  

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  • Friday 08/11/17

    By Rob | In Workouts | on August 10, 2017

    CrossFit West Houston WOD Conditioning double KB Swing-squat clean-FR Carry 2 rounds 25 Double Russian KB Swings 4 Squat Clean 50′ Front Rack Carry 20 Double Russian KB Swings 3 Squat Clean 50′ Front Rack Carry 15 Double Russian KB Swings 2 Squat Clean 50′ Front Rack Carry 10 Double Russian KB Swings 1 Squat […]

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  • Thursday 08/10/17

    By Rob | In Workouts | on August 9, 2017

    CrossFit West Houston WOD Strength  20 min Pull/Push Complete 4-6 sets 50 foot Hand Over Hand Sled Pull 10 Push Press 135/95 Rest as needed PP should be a weight that can be done unbroken Conditioning DL-DU-run 10 min AMRAP 9 Deadlifts 185/135 205/155 27 Double Unders 100 m Run Post your scores to the […]

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  • Wednesday 08/09/17

    By Rob | In Workouts | on August 8, 2017

    CrossFit West Houston WOD Strength 12 min EMOM Min 1: Pull Ups Min 2: Push Ups Min 3: Sit Ups :20 sec ME to establish #’s Conditioning Rowing In teams of 3 Max Effort meters in 20 min *Rotate every 500m Post your scores to the Whiteboard.  

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  • Tuesday 08/08/17

    By Rob | In Workouts | on August 7, 2017

    CrossFit West Houston WOD Core Day 10 min 15 V Ups 20 Power Planks 30 Bicycle Kicks :30 sec side Plank R/L Conditioning Odd Object Squat burpees 3 Rounds 15 Squats with odd object on shoulder 15 Burpees Post your scores to the Whiteboard.

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