CrossFit West Houston SLIPS 15 mns Front to Back Scale 8 r/l Boat Pose :30 Wall Walk to Handstand 5 Plank March :30 Straddle Stretch :30 Conditioning 5 Rounds 8 Toes to Bar 20 Double Unders
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CrossFit West Houston wOD Power EMOM in 10 mins 1 Hang Power Clean + 1 Power Clean Conditioning 4 rounds 6 Power Cleans 350/250row Rest 2:00
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CrossFit West Houston WOD Conditioning Fran 21-15-9 Thrusters Pull-ups Accessory 5 sets Cuban Press PVC 10 DB Lateral Raise 15
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CrossFit West Houston WOD Strength Deadlift Find a heavy 1 rep Conditioning 5 Rounds 12 Russian Swings 12 Burpees over the Bar Run 200m
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CrossFit West Houston WOD Strength Front Squats 6 x 3 Conditioning AMRAP in 5 mins Thrusters 9 Toes 2 Bar 6
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CrossFit West Houston WOD Conditioning 20 minutes 5 rounds 9 burpee box Jumps 15/12 Assault bike or 18/15 Row in remaining time 12 Russian Swings 200m Run Accessory 4 rounds 10 Smithies 10 Standing Teapots R/L
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CrossFit West Houston WOD Conditioning Front Rack Lunges 12 Barbell Rows 8 AMRAP Air squats Rest 1:30 Accessory 4 Rounds Hollow Rocks :30 Heel Taps :30 Russian Twists :30
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CrossFit West Houston WOD Strength Deadlift 5 x 2 Conditioning AMRAP in 10 min 1-2-3-4-5… Clean and Jerk Double Unders 25
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CrossFit West Houston WOD Conditioning Row 2000m Rest 4:00 3 Rounds Wall Balls 20 20/14 Pull-ups 10 Accessory 3 Rounds Swivel Hips 10 Lateral Lunges 5 R/L Skier Squats 10
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CrossFit West Houston WOD Strength OH Squats 6 x 3 Conditioning Partner WOD 10 Rounds 8 Power Snatch 10 Bar-facing Burpees
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CrossFit West Houston WOD Conditioning 4 rounds 4 Ring Muscle Up 24 Air Squats Run 200m Shoulder Accessory 3 Rounds 10 Banded Ext Rotations 10 Prisoner Rotations 10 Powell Raise r/l
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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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