CrossFit West Houston WOD Strength Strict Press 6 x 5 Conditioning Partner WOD You go, I go Double DT 10 Rounds 12 DEadlift 9 Hang Power Clean 9 Push Jerks
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CrossFit West Houston WOD Conditioning 25-20-15-10-5 Burpee Box Jumps Sit-ups x 2 DB Suite Case Lunges 16 Trunk Work 4 Rounds Pallof Press 10 R Russian Twist 30 sec Pallof Press 10 L Russian Twist 30 sec
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CrossFit West Houston WOD Strength Weighted Pull-ups 4 x 3 weight pull-ups Conditioning 6 Rounds Ring Rows 9 Single Arm Kettlebell Swings 12 Run 200m Rest 1:00
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CrossFit West Houston WOD Conditioning 3 Rounds AMCAP Bike/Row directly into AMRAP in 5 mins 15 Push-ups 30 Air Squats 60 Double Unders
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CrossFit West Houston WOD Strength Back Squat Build to a moderate 20 rep Conditioning AMRAP in 16 mins DB Snatch 16 DB Box Step Overs 12 Bodybuilder over DB 8
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CrossFit West Houston WOD Conditioning 15-12-9 Pullups Run 100m 15-12-9 Toes to bar Run 100m Shoulder Accessory Ext Rotations 10 R/L Int Rotations 10 R/L YTW 10
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CrossFit West Houston Conditioning AMRAP in 25 mins 5 Push Ups 10 Box Jumps 200m Run
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CrossFit West Houston WOD Strength Back Pack Rows 6 x 10 Conditioning AMRAP in 10 mins Towel Rows 10 Goblet Squats 15
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CrossFit West Houston WOD Conditioning 2 x AMRAP in 8 mins 4-8-12-16… Back Pack Deadlifts Bodybuilders Rest 1 min AMRAP in 8 mins 4-6-12-16… Back Pack Ground to OH Bear Crawl 20 feet
CONTINUE READINGCrossFit West Houston WOD Strength Push-ups 5 x max Conditioning 21-15-9 Push Press Smithies 200m Run
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CrossFit West Houston WOD Conditioning 100 Double Unders 200 m Run 75 Double Unders 200m Run 50 Double Unders 200m Run 25 Double Unders 200m Run Trunk Work 3 Rounds Russian Twists 20 Plank March 10
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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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