CrossFit West Houston WOD
Strength Block 15 min
Bench Press Work up to heavy 3rep
Single Leg DL x 5 R/L
Table Top Bridges x 3
Conditioning
Run DB Snatch-wall balls-smithies
100 m Run
10 Heavy DB Snatches (Go Heavy R/L)
200 m Run
20 Pull Ups
300 m Run
30 Wall Balls 20/14
400m Run
40 Smithies
*2 Burpee penalty for each Wall Ball Break and Pull Up Break)
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Windmills x 2 R/L
PVC/ Bar OH Squats x 5
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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This Lifestyle Challenge is brought to you by BODZii.Our main goal is simple – to introduce you to an individualized nutrition program that will support and promote active and healthy lifestyles. We truly believe that nutrition plays a critical role in your fitness, and proper nutrition can help amplify your training and overall lifestyle. Whether […]
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Get your Head Right. Adopting a positive mindset before you even step foot in to the gym and recognizing that you can control (to a certain extent) how you choose to react to the outside temperature is step one. If you walk in to the gym and immediately think you’re freezing and complain to everyone […]
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