CrossFit West Houston WOD LM Testing Upper Body Push Squat Endurance Alternative WOD Strength Part 1 Build to a heavy 5 Strict Press Strength Part 2 Build to a Heavy 12 Rep Back Squat Finisher Row 500m time Trial
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CrossFit West Houston WOD LM Testing Upper Body Pull Lactic Tolerance Test (Fran) Alternative WOD 3 Rounds for Time 15 Burpees over the bar 12 Thrusters 95/65
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CrossFit West Houston WOD 8:30 AM AMRAP in 20 mins 12 Power Cleans 95/65 18 Box Jumps 24/20 24 Wall Balls 20/14 400m Run Accessory 3 Rounds for Quaility 10 windmills each side 1:00 Standing Straddle 5 Jefferson curls 9:30 AM Warrior WOD DU 10-20-30-40-50-40-30-20-10 Burpees 5-10-15-20-25-20-15-10-5 Sit Ups 5-10-15-20-25-20-15-10-5
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CrossFit West Houston WOD LM Testing Lower Body Push (Front Squats) Kettlebell Alt 10 min EMOM 40 sec Russian Swings 20 sec rest
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CrossFit West Houston WOD LM Test API 3 Rounds 1min Wall Balls 20/14 (14/10) 1 min Hang Power Cleans 75/55 (Russian Swings 35/26) 1 min Box Jumps 24/20 (Box Step Ups 20/16) 1 min Push Press 75/55 (DB Push Press 25/15) 1 min Burpees (Bodybuilders) 1 min Rest ALT WOD 3 Rounds 1 min […]
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CrossFit West Houston WOD LM Testing Upper Body Push Upper Body/Lower Body Endurance (Diane) Alt WOD AMRAP in 9 mins 21 Air Squats 15 Deadlift 205/145 8 HSPU-> 15 Push Ups
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CrossFit West Houston WOD 8:30 AM class “Shower Hut” 2 Rounds AMRAP in 5 mins Row 1000m In remaining time AMRAP Burpees Rest 2:00 AMRAP in 5 mins Run 800m In remaining Time AMRAP Jumping C2B Pull Ups Core Finisher 10 minutes accumulate time Weighted plank for time *each break 8 tuck ups […]
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CrossFit West Houston WOD Strength Work 15 mins Front Squats 10.8,6,4 Rest 2:00 Conditioning AMRAP in 20 mins 4 Toes to Bar 8 American KB Swings 53/35 12 Wall Bals 20/14
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CrossFit West Houston WOD “The Long Haul” 5 min CAL Row Rest 1:00 5 min Box Step Ups 24/20 Rest 1:00 5 min Bike for CAL Rest 1:00
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CrossFit West Houston WOD Weightlifting 12 minutes Power Snatch 1 +OH Squat 3 Build to a heavy Conditioning “Muzzle Flash” 21 Power Snatch 75/55 60 Double Unders 18 Power Snatch 50 DU 15 Power Snatch 40 DU 12 Power Snatch 30 DU 9 Power Snatch 20 DU
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CrossFit West Houston WOD Strength Work 15 minutes Weighted Pull Ups Build to a heavy 4 rep Conditioning “Bill the Pony” 3 Rounds 10 Strict Pull Ups 12 Pistols 30 Abmat Sit Ups 200m Run
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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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This Lifestyle Challenge is brought to you by BODZii.Our main goal is simple – to introduce you to an individualized nutrition program that will support and promote active and healthy lifestyles. We truly believe that nutrition plays a critical role in your fitness, and proper nutrition can help amplify your training and overall lifestyle. Whether […]
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Get your Head Right. Adopting a positive mindset before you even step foot in to the gym and recognizing that you can control (to a certain extent) how you choose to react to the outside temperature is step one. If you walk in to the gym and immediately think you’re freezing and complain to everyone […]
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