CrossFit West Houston WOD “Barbarian Brawl WOD” 5 Rounds Barbarian Mace Upper Cut Rotational Press 5 R/L Barbarian Squats 10 Barbarian Hammer/Mace 360’s 10 R/L Barbarian Hammer/Mace Smash 5 R/L Barbarian KB Front Rack Carry 100m (50m R/L)
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CrossFit West Houston WOD 5 Rounds Goblet Squats 20 Chin Ups 7 Rest 1:00 Glute Bridge 20 Strict Toes to Bar 7 Rest 1:00
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CrossFit West Houston WOD Strength Work Deadlift 4 x 3 Conditioning 5-19-15-10-5 Piked Push-Ups Deadlifts
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CrossFit West Houston WOD Conditioning 2 Rounds AMRAP in 5 mins Row for CAL rest 1:00 AMRAP in 5 mins Hang Power Cleans 8 Box Jumps 24/20 Rest 1:00
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CrossFit West Houston WOD Strength Work Strict Press 4-3-2-1 Rest 2:00 Conditioning 6 Rounds Push Press 8 Sit-ups 20
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CrossFit West Houston WOD Conditioning AMRAP in 20 mins 1-2-3-4-5-….. Pull-Ups Burpee Trunk Work 8 minutes 5 Jefferson Curl :20 Glute Bridge :30 Plank March
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CrossFit West Houston WOD AMRAP in 20 mins 5 Toes To Bar 12 Deadlifts 15 Box Jumps
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CrossFit West Houston WOD Strength Work Ring Dips 6 x 3 Weighted Conditioning 3 Rounds 12 Push Press Max Push Ups Rest 1:30 5 Strict Pull Ups Max Ring Rows Rest 1:20
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CrossFit West Houston WOD Conditioning 5 Rounds 16 Lunges Run 200m 24 KB Swings Run 200m Trunk Work 3 Rounds Teapots x 10 R/L KB Supported Deadbug Feet Only x 5 Plank :30
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CrossFit West Houston WOD Strength Work Back Squat 4 x 3 Work to Heavy AMRAP in 10 mins 1-2-3-4-5-…. OH Squat 95/65 Sit Up x2
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CrossFit West Houston WOD No in-person WOD at CFWH at home workout posted below Conditioning Death by Burpee Death By Burpees Min 1 1 burpee Min 2 2 Burpee Min 3 3 burpee —— Etc until you can not complete the number of burpees in the minute
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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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