CrossFit West HOuston WOD Strength E2MOM x 14 Deadlifts x 7 Conditioning Option 1 3 Rounds for Quality 5 Thrusters 7 Sumo DL High Pull 5 HPSU/Wall Walk/Z press Option 2 Baseline and a Bag of Chips Row 500m 40 Air squats 30 Sit Ups 20 Push Ups 10 Pull Ups 50 Double Unders/100 Single […]
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CrossFit West Houston WOd Conditioning 10 Rounds Ingrid 3 Snatch 3 Burpees over the Bar Strength 3-4 Rounds Reverse Step Lunge R x 5 Single Leg DL R x 5 Reverse Step Lunge L x 5 Single Leg DL L x 5 KB Double Crunch x 10 KB Supported Flutter Kick
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CrossFit West Houston WOD Strength E2MOM in 14 mins Bench Press x 7 Conditioning Option 1 4 Rounds for Quality DB Lateral Raise 7 DB Front Raise 7 DB Chest Fly 7 DB Z Press x 7 Option 2 AMRAP in 15 mins 200m Run 15 Slam Balls 5 Burpees 10 Sit Ups with […]
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CrossFit West Houston WOD Conditioning The Chief 5x AMRAP in 3 mins 3 Power Cleans 6 Push ups 9 Air squats Rest 1:00 Strength 4 Rounds DB Pullover x 5 DB Reverse Curl x 7 OH Tricep Ext x 11
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CrossFit West Houston WOD Strength E2MOM 14 minutes Front squat x 7 Conditioning Option 1 4 Rounds for Quality Bulgarian Split Squats x 5 R/L Lateral Lunge x 5 R/l Deep Squat Hold :45 secs Option 2 AMRAP in 15 mins 5 Cal Bike or Row 10 DB Push Press R/L 15 Pull Ups […]
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CrossFit West Houston WOD Conditioning Friend Cindy AMRAP in 30 mins Partner 1: 5 Pull-ups 10 Push Ups 15 Air Squats Partner 2: 400m Run Switch after each run
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CrossFit West Houston WOD Power Find 1 rep max Clean (power or Squat) 1:00 min Transition Conditioning 30 Cleans at 70% of 1 rep Then 6 x 250m Row 1:00
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CrossFit West Houston WOD Conditioning 400 m Run 25 Toes 2 Bar 25 Push Ups Gun Show 2 Rounds DB Hammer Curls x 15 Banded OH Tricep Ext x 15 Ring Rows x 15
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Conditioning Django 10 Clean and Jerks 500m Row 8 C&J 500m Row 6 C&J 500m Row 4 C&J 500m Row 2 C&J 500m Row
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CrossFit West Houston WOD Run 4 x 200m Rest 1:00 min Conditioning 5 Rounds 5 Clusters 15 Pull-ups 30 Double Unders/60 Singles Trunk 3 Rounds Heel Taps 60 Russian Twist 30 KB Supported Flutter Kick x 60
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CrossFit West Houston WOD Conditioning Buy In 400m Single KB Farmers Carry then 10 Rounds 6 SA DB Snatch 10 Sit Ups 15 Wall Balls then Buy Out 400m Single KB Farmers Carry
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Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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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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