Upcoming Events:
Nutrition Seminar with Steph – Sat Feb. 15th
Racked and Loaded III – Sat Feb. 22nd
*Deadline to sign up is Feb. 11th
CrossFit West Houston WOD
Strength: 20 Minutes
1. Strict Press – 4 x 6 @ 70-75% 1RM
2. Pendlay Row – 4 x 6 (Demo Video)
*Do all of 1, then all of 2
Conditioning: “Flight Simulator” – 15 min Time Cap
Unbroken Sets of Double-Unders for Time:
RX: 5-10-15-20-25-30-35-40-45-50-45-40-…..5
Intermediate: 5-10-15-20-25-30-25-20-15-10-5
Beginner: 1-2-3-4-5-6-7-8-9-10-9-8-7-………….1
Novice (Singles): 5-10-15-20-25-30-35-40-45-50-45….5
**If you break your set, you start that set over. The rope must come to a complete stop after each set.
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