CrossFit West Houston WOD
Gymnastics
5 Rounds S
Round 1 Max Strict Pull Ups
Round 2 Max Kipping Pull Ups
Round 3 50 % of Max Strict Pull Ups
Round 4 50% or Kipping Pull Upmax
Round 5 50% of Kipping Pull Up max
**In between Rounds Lat Stretch x 15 R/L
Strength E2MOM
5 Rounds
DB Step Ups x 3 R/L
Foward Leg Swings x 10 R/L
Conditioning
Tabata Mash Ups Air Squats and Sit Ups
8 Rounds
20 sec Air Squats
rest 10 seconds
20 sec Sit Ups
rest 10 sec
Post your scores to the Whiteboard.
12 Days of Christmas Ninth Day
9 Sit Ups
8 KB Swings
7 Plate to OH
6 Power Cleans
5 Box Jumps
4 Power Snatch
3 OHSquats
2 Jerks
1 x 100m Run
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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