CrossFit West Houston WOD
8:30 am
Strength/Power Complex 12 mins
Build to a heavy Snatch Balance + 2 Oh Squats
Conditioning
“Leaning Tower”
15 Hang Power Snatch 75/55
200m Run
12 Pull Ups
200m run
Warrior WOD 9:30 am
“Running Angie”
100 Pull Ups
Run 400m
100 Push Ups
Run 400m
100 Sit Ups
Run 400m
100 Air Squats
Run 400m
At Home WOD
Grab a deck of cards
Hearts = Air Squats
Diamonds= Push Ups ->Elevate with a chair or a box
Clubs = Sit Ups
Spades = Double Unders->3x Single Unders
Include Jokers in the deck and do 10 burpees for jokers
Face Cards = 10
Aces= 11
Shuffle deck, draw a card do the number of the suit and exercise.
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