1. 12 minutes to build to a heavy hang power clean
2. Two Rounds of:
4 min AMRAP:
400m Run
10 Hang Power Cleans (135/95 lbs)
AMRAP HSPU
Rest 2 minutes between rounds
3. Burpee/Row WOD
12-11-10-9-8-7-6-5
Row for Cals
Burpees
*Rest 30 seconds between each set. For example, row 12 cals, do 12 burpees, rest 30 sec, row 11 cals, 11 burpees, rest 30 sec, and so on.
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
MORE INFO
No Comments to "Wednesday 1/23/13 – Competitors"