CrossFit West Houston WOD Conditoing Pull-ups 6 Wall Balls 30 Run 200m Pull-ups 6 Wall Balls 24 Run 200m Pull-ups 6 Wall Balls 18 Run 200m Pull-ups 6 Wall Balls 12 Run 200m Pull-ups 6 Wall Balls 6 Run 200m Accessory 4 Rounds Jefferson Curl 5 Cossack Squat 5 R/L
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CrossFit West Houston WOD Strength Work Deadlift 8-5-3-1-1-1 Conditioning Annie 50-40-30-20-10 Double Unders Sit-ups
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CrossFit West Houston WOD Strength Weighted Pull-ups 6 x 3 Conditioning AMRAP in 18 mins Deadlifts 16 Pull-ups 12 Bear Crawl 40 foot
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CrossFit West Houston WOD Conditioning 4 Rounds Thrusters 20 Bodybuilders 15 Toes 2 Bar 8 Trunk Work 4 Rounds Reverse Crunch 10 V Tuck 10 Standing Teapot 10 R/l
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CrossFit West Houston WOD Weighted Ring Dips 5 x 3 Conditioning AMRAP in 20 mins Russian swings 24 Ring Dips 8 Run 400m
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CrossFit West Houston Conditioning 6 Round Front Rack Lunges 10 Barbell Rows 8 Broad Jump 3 Rest 1:30 Trunk Work 3 Rounds Bent Body Hollow Hold :30 Heel Taps :30 Russian Twists :30
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CrossFit West Houston WOD Strength Deadlifts 4 x 3 Conditioning AMRAP in 12 mins 1-2-3-4-5-…. Clean and Jerk 115/85 Double Unders 25
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CrossFit West Houston WOD Conditioning Row 2k at 10 min 4 Rounds Wall Balls 16 20/14 Burpee Pull-ups 6 Accessory Work 3 Rounds Swivel hips 10 R/L Cossask Squats 5 R/L Skier Squats 10
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CrossFit West Houston WOD Conditioning Nancy 5 Rounds 400m Run 15 OH Squats Shoulders 3 Rounds YTW x 10 Prisoner Rotations
CONTINUE READINGCrossFit West Houston WOD Strength Work Ring Pull-ups 5 x 5 Conditioning 12-10-8-6-4-2 Toes to Rings Russian swings x 2
CONTINUE READINGCrossFit West Houston WOD Conditioning Every 5 minutes x 5 Goblet Squats 20 Box Jumps 8 Cal Row 20/15 Leg 3 x Banded Side Steps x 8 Jefferson Curl x 5 Lateral LUnge x 8
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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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