Strength:
Death by Dead Hang Pull-Up
*8 min cut-off
Conditioning:
4 min AMRAP @80%
5 Toes to Bar
5 Box Jumps
10 Russian KB Swings
*Rest 2 minutes
4 min @80%
5 Wall Ball Shots
5 Burpees
10 Sit-Ups
*Rest 2 minutes
4 min @80%
10 Strokes on Rower
10 Lunge Steps
Run to 1st A/C unit and Back
*We will be doing the benchmark WOD Grace (30 Clean and Jerks at 135/95 lbs for time) on Wednesday. If you plan on coming then stick to the percentages and pace yourself. If you won’t be here on Wednesday then go full bore.
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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 […]
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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 […]
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