Strength Block 15 minutes
Front Squat x 3
Chin Ups x 8-12
Ankle Mobility x 10
Conditioning
wallball-run
30 Wall Balls 20/14
600m Run
20 Wall Balls 20/14
400m Run
10 Wall Balls
200m Run
Post your scores to the Whiteboard.
Accessory Work 3 rounds
Scapular Push Ups x 10
Scapular Ring Rows x 10
**Saturday 10/24/15 class is at 8am so we can support the Arbor Fun Walk. Register Now!
No Warrior WOD 10/24/15
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. […]
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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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