CrossFit West Houston WOD Strength Work 15 mins Deadlift 4 x 1 Work to a heavy single Conditioning 5 Rounds 8 Single Arm DB Hang Clean and PP R 50/35 8 Box Step Ups 24/20 8 Single Arm DB Hang Clean and PP L 8 Box Step Ups
CONTINUE READINGCrossFit West Houston WOD Conditioning AMRAP in 18 minutes Toes 2 Bar 5 Kettlebell Taters 10 Doulbe Unders 30 Accessory 10 min Hammer Curl 15 DB Tricep Ext 15 DB Floor Chest Fly 15
CONTINUE READINGCrossFit West Houston WOD Conditioning 5 Rounds Med Ball Sit Ups 18 Pull Ups 6 Goblet Lunges 18 Single Arm Farmers Walk 50 m R and 50m L
CONTINUE READINGCrossFit West Houston WOD Power Snatch 6 x 2 Work to a heavy Conditioning AMRAP in 20 mins Russian Swings 24 Ring Dips 8 Run 400m
CONTINUE READINGCrossFit West Houston WOD Conditioning 4 Rounds Every 3 minsuts 15 Cal Row or 30m Sled Push 12 Burpees with max height Jump 8 Heavy Thrusters
CONTINUE READINGCrossFit West Houston WOD Strength E2MOM Weighted Pull Ups 6 x 3 Conditioning 50-40-30-20-10 DB Snatch Sit Up Bar MU x 3 every round
CONTINUE READINGCrossFit West Houston WOD Conditioning 5 Rounds No Jump Burpees 1:00 Front Squats 1:00 Double Unders 1:00 Rest 1:00
CONTINUE READINGCrossFit West Houston WOD Strength 15 mins Deadlift 4 x 2 Conditioning 6 Rounds Hang Power Clean x 6 Push Ups x 9 Box Jump x 12
CONTINUE READINGCrossFit West Houston WOD Strength Work 15 mins Back Squat 5 x 3 For Quality 3 Rounds Front Squats 10 Squat Jump 24 Row for Cal 12/10 For Quality II 3 Rounds Floor Press 10 Push Ups 12 Assault Bike 12/10
CONTINUE READINGCrossFit West Houston WOD Conditioning 6 Rounds Run 200m Thrusters 9 Trunk Work 4 Rounds Bent Leg Windshield Wiper 8 Standing Teapot 10 R Bent Leg Windshield Wiper 8 Standing Teapot 10 L
CONTINUE READINGCrossFit West Houston WOD 5 Rounds :15 Hanging Knee Raise 5 Strict Pull Ups :15 Assault Bike Accessory 10 m ins Ring Rows 12 DB Bicep Curls 10 Diamond Push Up 12 Skull Crushers 12
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