CrossFit West Houston WOD Strength EMOM for 10 mins KB Sit Up 4 R/L Suitcase Single Leg RDL 4 R/L Conditioning AMRAP in 15 mins KB Bent Over Row 10 R/L KB Thruster 5 R/L Run 400m Don’t Forget to Reserve a Spot Class Size is Limited
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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 […]
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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.
CONTINUE READINGCrossFit 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 […]
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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.
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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 […]
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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.
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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.
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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!
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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
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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
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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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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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