CrossFit West Houston WOD Conditioning 30 squat cleans 30 burpees over the bar 30 box jumps 30 push press 30 double-unders 30 pull-ups 30 thrusters
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CrossFit West Houston WOD Strength E2:30MOM Back Squat 6 sets x 10 Option 1 Strength Up to 4 Rounds Weighted Box Step Ups x 6 total Deficit Calf Raise x 7 3/1/1 tempo Anchored Weighted Sit Ups x 12 Weighted Glute Bridge x 12 Option 2 Conditoining AMRAP in 12 mins 3 Strict Pul-ups 5 […]
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CrossFit West Houston WOD Conditioning AMRAP in 15 mins Push Press x 10 Get Ups x 3 r/l Burpee over the bar x 6 Go right into Annie 50-40-30-20-10 Double Under Sit-ups Trunk Toe Reach x 10 Plank Alternating Leg Lift x 10 total Oblique Crunch x 10 r/l
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CrossFit West Houston WOD Strength Power Clean with Pause above the knee 6 x 3 reps Option 1 Strength Up to 4 Rounds Romanian Deadlift x 5 Standing KB HIp Flexor Raise x 7 r/l Peterson Step Up x 9 r/l Banded Tib Flexion x 11 r/l Option 2- Conditioning 12 min EMOM Russian […]
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CrossFit West Houston WOD Conditioning 1600m/1200m Run for time Rest 3:00 2000m/1500m Row for time 6 Rounds of 30m sled push between rounds seated straddle stretch :15 Standing quad stretch :15
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CrossFit West Houston WOD Strength E2:30MOM Strict Press 6 x 10 Option 1 Strength Up to 4 Rounds DB Pullovers x 6 Seated External Rotation x 8 R/L Hollow Rocks x 20 Heel Taps x 20 Option2 Conditiong AMRAP in 12 mins 250 m Row Plank Row x 10 total Hammer Curl x 8 Push […]
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CrossFit West Houston WOD Conditioning 150 Wall Balls 75 Plate Ground to Overhead 30 Clean and Jerks
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CrossFit West Houston WOD Conditioning AMRAP in 30 mins 10 Pull Ups 6 Deadlifts 12 Toe 2 Bar Every 2 Rounds Run 400m
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CrossFit West Houston WOD Conditioning 30 min AMRAP 30 Double Unders/60 Singles 25/20 Cal Row/ 18/14 Cal Bike 10 Burpee Box Step Ups 1:00 min Rest
CONTINUE READINGCrossFit West Houston WOD Power E2MOM 20 mins Power Clean 3 reps building Option 1 Strength Up to 4 Rounds RDL x 5 r/l Standing KB Hip flexor raise x 7 r/l Peterson step ups x 9 r/l Banded Straight Arm Pulldown x 11 Option 2- Conditioning 12 min AMRAP 2 HSPU/5 Z Press 3 […]
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CrossFit West Houston WOD Strength Back Squat Work to heavy set of 3 Repeat heavy set x 3 Option 1- Strength7 R up to 4 rounds 3-way Lunge x 7 each side Banded slider hamstring curls x 7 Captain Morgan Calf Raises x 7 each side Band Tib Flexion x 7 r/l Option 2 Conditioning […]
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Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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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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