CrossFit West Houston WOD Conditioning 5 Rounds Every 5 minutes Row for CAL 20/15 Russian Swings 20 Double Unders 50 Rest until next 5 minutes starts
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CrossFit West Houston WOD Ring Dips 3 x Max reps 2020 tempo Conditioning AMRAP in 12 mins 5 Hand Release Push Ups 10 Box Jumps 24/20 15 Sit Ups
CONTINUE READINGCrossFit West Houston WOD Strength Work Bulgarian Split Squats 4 x 8 R/L Conditioning Tabata Z Press Rest 1 min Tabata Alternating Lunges Rest 1 min Tabata Ring Rows
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CrossFit West Houston WOD Conditioning Hanging Leg Raise 20 KB Taters 40 Double Under 80 HLR 15 KB Tater 30 DU 60 HLR 10 KB Tater 20 DU 40 HLR 5 KB Tater 10 DU 20 Hip/Glute Accessory 3 rounds Single Leg DL 5 R Swivel HIps :30 Single Leg DL 5 L Swivel […]
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Merry Christmas!
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CrossFit West Houston WOD Conditioning 12 Rounds Russian Swings 9 Med Ball Sit Ups 6 Pull ups 6 Trunk Work 4 Rounds 50 m Suitcase Carry R :30 Russian Twist 50 m Suitcase Carry L :30 Russian Twist
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CrossFit 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
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CrossFit 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 Conditioning 4 Rounds Pull Ups x 12 Box Jumps x 20 Burpee x 20 Rest 2:00
CONTINUE READINGCrossFit 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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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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