CrossFit West Houston WOD Conditioning “Trunk Space” AMRAP in 10 mins 2k/1750 Row in remaining time AMRAP Wall Balls 20/14 Rest 5:00 AMRAP in 10 mins 100/80 Cal Air bike in remaining time AMRAP Burpees Core Finisher 3-4 Rounds for Quality 30 sec Hollow Hold 30 sec Heel Taps 30 sec Boat Pose Rest […]
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CrossFit West Houston WOD Strength Work 12 mins Weighted Pull Ups 4 x 8 Building Conditioning “Butterfinger” AMRAP in 14 mins Front Squats 8 115/85 Pull Ups 10 200m Run
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CrossFit West Houston WOD 8:30 am Strength Work 15 mins Back Squats Build to a heavy 5 Reps Conditioning “Cold Shower” 3 Rounds for Time 20 Push Press 95/65 20 Back Squats 10 Bar Facing Burpees 2:00 min Rest between rounds 9:30 am Warrior WOD AMRAP in 20 mins 6 Thrusters 115/85 9 […]
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CrossFit West Houston WOD Conditioning “Promotion Motion” AMRAP in 20 mins” 1 Strict Pull Up 1 Strict Ring Dip 1 Deck Squat 1 sec L Sit Increase 1 rep each round
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CrossFit West Houston WOD Strength Work 15 min Floor Press Build to a heavy 5 rep Conditioning “Kamchatka” 15 min AMRAP 10 KB Suitcase DL Non Dominant 10 KB Around the World Clockwise 10 One Arm KB Swings ND 10 Front Rack Squats ND 40 Walking Lunges Switch side/ways
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CrossFit West Houston WOD Conditioning “The Long Way Home” 3 Rounds 2:00 min row rest 1:00 2:00 min Box Jumps 24/20 Rest 1:00 2:00 min Airbike Rest 1:00 2:00 min Bodybuilders Rest 1:00
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CrossFit West Houston WOD Strength Work 15 minutes Clean and Jerk work to a heavy single Conditioning “Pass Interference” 30 Clean and Jerks 135/95 Any break is 35 DU (max 5 penalties)
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CrossFit West Houston WOD “The Summit” 10-20-30-40 Wall Balls 20/14 Abmat Sit Ups Any Break on wallballs 200m run Max 2 penalites per round Accessory Finisher 4-5 rounds for quality 12 Single Leg Glute Bridges R 30 sec Swivel hips 12 Single Leg Glute Bridges L 30 sec Swivel Hips
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CrossFit West Houston WOD Strength Work 12 minutes Front Squats Build to a heavy 5 rep Conditioning “Ceiling Fire” 100 Front Squat 95/55 every break 5 HSPU
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CrossFit West Houston WOD “Filthy Fifty” 50 Box Jumps 24/29 50 Jumping Pull Ups 50 Russian Swings 53/35 50 Walking Lunges 50 Knees to elbows 50 Push Press 45/35 50 Good Mornings 45/35 50 Wall Balls 20/14 50 Burpees 50 Double Unders
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CrossFit West Houston WOD Shrink Wrapped At 0:00 and 14:00 AMRAP 6 mins 1k/800m Row In remaining time Ring Push Ups At 7:00 and 21:00 6 min AMRAP 4 min Bike for CALS AMRAP Air Squats Knee and Hip Prehab 10 mins 10 Cossack Squats 8 Banded Terminal Knee Ext 8 R/L 8 […]
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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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