CrossFit West Houston WOD Strength 12 minutes Deadlift Build to a heavy 5 Touch and Go   Conditioning “Scavenger” 3 Rounds for Quality 1 minute Single Leg KB DL R  12-15 2020 Transition 20 sec 1 minute Side Plank R Transition 20 sec 1 minute Single Leg KB DL L  12-15 2020 Transition 20 sec 1 […]

CrossFit West Houston WOD Gymnastics 10 min EMOM Min 1 Wall Handstand Hold Min 2 Candlestick to pistol   Workout of the Day Ninja Warrior 4 Rounds 5 Strict Pull Ups 5 Strict Ring Dips 10 Toes to Bar 20 m Bear Crawl 400m Run Post your scores to the Whiteboard.  

CrossFit West Houston WOD Workout of the Day Bunk Beds In Partners 35 min Time Cap 5 Rounds 16 Deadlifts 225/155 20 Burpee Pull Ups 400m Run Together * Do Singles back and forth between partners Warrior WOD 9:30 AM Warrior WOD 082419 AMRAP in 30 mins Stone 2 Shoulder x 1 Chest 2 Bar […]

CrossFit West Houston WOD Strength Work Strict Press 4 x 3 Building to a heavy Set Rest 2:00 mins between sets Workout of the Day Lockout 4 Rounds for Reps and Total Time 1 Set Unbroken Kipping Pullups + 1 Set Unbroken Ring Dips 75 Doubleunders Rest 2:00 Post your scores to the Whiteboard.

CrossFit West Houston WOD Workout of the Day Partner WOD 25 min AMRAP 15 Deadlifts 115/85 9 Pullups 9 Power Cleans 115/85 200m Run (both partners together) *Non-working partner holds Elbow Plank then Core Finsiher AMRAP Situps partner holds Wallsit (switch as needed) ) Warrior WOD 9:30 AM “Jag 28” For time: Run 800 meters […]

CrossFit West Houston WOD Strength 15 mins to build to a 12 rep Deadlift   Conditioning Weighted pull ups and ring dips E2MOM for 10 mins 1 weighted pull up + max Ring Dips Post your scores to the Whiteboard.

CrossFit West Houston WOD Strength  10 minutes to Build to 5 Rep OH Squat   Conditioning Run OH SQuat-burpee box Jump 3 Rounds Run 400m 15 OH Squats 75/55 15 Burpee Box Jumps 24/20 Post your scores to the Whiteboard.    

CrossFit West Houston WOD 8:30 to 10:30 will be make up testing for anybody. (This will not go towards your class attendance. Just get your tests done!)   Alternative WOD AMRAP in 20 mins Run 400 m 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats   **prepare for Murph!

CrossFit West Houston WOD Part I Level Method Front Squat Assessment Find your Front Squat Level Part II Level Method Kettlbell Assessment   Alternattives to Assesment Every 3 minutes x 4 Front Squat Build in Weight   Conditioning 10 min EMOM Alternating Minutes 30 sec on/30 off KB Swings Jumping Lunges

CrossFit West Houston WOD Level Method API Test or Alternative 3 Rounds 1 min Thrusters 45/35 1 min Sit Ups 1 min Box Jumps 24/20 1 min Strict Pull Ups 1 min Burpees Rest 1 min

CrossFit West Houston WOD Part 1 Level Method Rings Assessment Find your level in the Rings   Part II Level Method Neurological and Core Endurance  Find your level in N & C   Alternative EMOM 10 Minutes 3 Weighted Ring Dips   Conditioining AMRAP in 8 minutes 30 Double Unders 6 Toes 2 Bar