CrossFit West Houston WOD Power EMOM in 10 mins Power Clean and Jerk 1 Conditioning 12-9-6 Ground to OH Burpees over the bar Rest 5:00 15-12-9 Ground to OH Burpees
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CrossFit West Houston WOD Conditioning 5 Rounds 5 Front Squats 10 False Grip Ring Rows 10 Strict SL leg Raise Rest 1:00 accessory 4 sets 10 seated ext rotation R/L 5 Scap Push-ups 10 Banded internal rotation
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CrossFit West Houston WOD Strength Deadlift 6 x 3 Conditioning EMOM in 10 minutes alternating Piked Push-Ups 8 Deadlifts 8
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CrossFit West Houston WOD Conditioning 3x AMRAP in 6 mins 6 Hang Power Cleans 8 Box Jumps 10/8 Cal Bike/Row Rest 2:00
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CrossFit West Houston WOD Strength Strict Press Every 2 minutes x 5 Conditioning 3 Rounds 15 Push Press 15 Anchored Sit Ups 35 Double Unders 3 Rounds 15 Push-ups 12 Knees to Elbow 35 Double Unders
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CrossFit West Houston WOD Conditioning AMRAP in 20 mins 1-2-3-4-5-6 etc Pull Up Air Squat x 2 EMOM 4 Bodybuilders Trunk Work 8 mins 5 Jefferson Curls 20 sec Glute Bridge 30 sec Plank March
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CrossFit West Houston WOD Strength Floor Press/Bench Press Build to heavy set Conditioning Time Cap 16 mins 6 Rounds 8 Toes to Bar 4/3 Ring Dips Every 2:00 12 DB Snatch
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CrossFit West Houston WOD Conditioning 2 Rounds AMRAP in 12 mins 15/12 Bike/Row 10 Hang Power Cleans 8 Bodybuilder 2/1 Stric Pull-ups Rest 4 min
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CrossFit West Houston WOD Conditioning Open 17.5 10 Rounds 9 Thrusters 35 Double Unders Accessory 4 rounds for quality 30 sec straight arm russian twist 30 sec boat pose 30 sec heel tap 30 sec bent hollow rock
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CrossFit West Houston WOD Power 8 Rounds Every 90 secs 2 Power Cleans Conditioning 10-20-30-40 Single Arm KB Swings 50m Front Rack Carry
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CrossFit West Houston WOD Conditioning Partner WOD 30 min Time Cap 100/80 Cal Bike or 125/100 Cal Row into 10 rounds alternating 5 Pull ups 5 Bodybuilder Box Jumps
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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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