CrossFit West Houston WOD Strength Work 12 min Barbell Glute Bridge 8-8-8 Workout of the Day Heistcon AMRAP in 15 minutes 40 foot walking lunge with twist with slam ball 20 Russian KB Swings 53/35 20 Slam Balls 20/15 10 Sec Hanging L Sit Post your scores to the Whiteboard.
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CrossFit West Houston WOD Strength Work 12 minutes Build to heavy 2 OH Squats Workout of the Day Come Sail Away 5 Rounds 6 Thrustes 115/85 2 Rope Climbs Post your scores to the Whiteboard.
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CrossFit West Houston WOD Workout of the Day Bordeaux AMRAP in 5 minutes CAL Row Rest 5 min AMRAP in 5 mins Burpee Box Jump Overs 24/20 Rest 5 min AMRAP in 5 mins Cal Air Bike 10/7 DoubleUnders 20 Post your scores to the Whiteboard. Finisher 3-4 rounds 30 Sec Russian Twist 10 Banded […]
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CrossFit West Houston WOD Strength Weighted Pull Ups 5-5-5 Building in weight At least 2:00 rest in between sets Workout of the Day Shark Eyes AMRAP in 12 minutes 2-4-6-8-etc…. DB Snatch 50/35 1-2-3-4-etc… Piked HSPU Post your scores to the Whiteboard.
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CrossFit West Houston WOD Workout of the Day After Hours 21-15-9 Back Squat 135/95 Knees to Elbows At 12:00 Mark 42-30-18 Air Squats Sit Ups Post your scores to the Whiteboard.
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CrossFit West Houston WOD Strength Work Front Squats Build to a heavy 3 Rep Workout of the Day Hard Boiled 3 Rounds 10 Squat Cleans 95/65 20 Push Ups 400m Run Warrior WOD 9:30 am Jenkins AMRAP in 40 minutes with a partner Split reps as needed Run together 50 Burpees 400m Run 50 KB […]
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CrossFit West Houston WOD Strength Pendalay Rows 10 minutes Build to a heavy 5 rep Workout of the Day Mud Slide 20 min AMRAP 5 Pull Ups 9 Burpees over KB 12 One ARM KB Swings 53/35 15 Wall Balls 20/14 Post your scores to the Whiteboard.
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CrossFit West Houston WOD Workout of the Day Drop Shot 21-15-9 Deadlift 225/155 Box Jumps 24/20 Post your scores to the Whiteboard. Core Finisher 4 Rounds for quality Single Leg V Ups 10 R/L Flutter Kicks 30 sec KB Deadbugs 10 R/L Hollow Rocks 30 secs
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CrossFit West Houston WOD Strength 12 minutes Build to a heavy 3 Rep Strict Press Turtle Shell Accumulate any way 40 Get Ups 53/35 40 Pistols 30 Strict HSPU->50 Piked Push Ups
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CrossFit West Houston WOD Rolling Thunder 4 Rounds 1:00 min Strict Pull Ups Rest 30 secs 1:00 min Row for CAL Rest 30 secs 1:00 Abmat Sit Ups Rest 30 secs 1:00 Airbike/ Box Step Ups Rest 30 secs Lower Body Accessory 3 Rounds 10 Clamshells r/l 30 sec Archbody hold 10 Banded hip […]
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CrossFit West Houston WOD Holyfield 8 Rounds 8 Power Cleans 95/65 12 Front Step Lunges 95/65 40 Double Unders 1:00 rest
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Nutrition is a confusing topic, as mainstream media puts out constant conflicting information. That’s ok, we’re going to sort through some common traps. In this recent CrossFit West Houston Nutrition Series, we have covered a lot of ground, what nutrition is macronutrients, micronutrients, fixing a bad diet and intrinsic motivation. There are a lot of […]
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A good nutrition program should seek to change body composition change (looking better naked), improve performance (crushing goals, weights, WODs) and achieve long term health (not being sick). This covers all the bases; you will look good, feel good and perform well. Sounds easy… So how come it isn’t so easy? We all bring baggage […]
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“You cannot out train a bad diet.” This is something we had on the white board by the entrance when we started CrossFit West Houston ,and it is just as true today as it was 8 + years ago when we first opened. Throughout my career in fitness, I have constantly heard people say that […]
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