CrossFit West Houston WOD
8:30 am WOD
Strength E2MOM
5 Rounds
1 and 1/4 Front Squats x 8
Ankle Mobility x 10
Conditioning
Partner WOD
Rope Climb x 8 you go I go
Run 800m together
80 KB Swings Switch every 10
80 Air Squats you go I go
Accessory Work
3 Rounds
Hanging Knee Raise x 12
Front Plank x 30 sec
Warrior WOD 9:30 am
Warrior WOD 021117
1000 m Row
80 Sit Ups
600m Run
40 Air Squats
20 Pull Ups
500m Row
40 Sit Ups
300m Run
20 Air Squats
10 Pull Ups
250m Row
20 Sit Ups
150m Run
10 Air Squats
5 PUll Ups
Post your scores to the Whiteboard.
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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