CrossFit West Houston WOD Strength Standing KB Row 6 x 12 Conditioning AMRAP in 12 mins 1000 m Buy In in remaining time 4-8-12-16- etc KB Snatch 44.26 Sit-Ups
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CrossFit West Houston WOD Conditioning 5x AMRAP in 2 mins Front Squat 7 Deadlift 14 AMRAP Air Squats Rest 1 min
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CrossFit West Houston WOD Strength 7 Rounds Push Pres 1 + Push Jerk 1 Conditioning AMRAP in 18 mins Box Jump 15 Push Press 12 Toes 2 Bar 6
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CrossFit West Houston WOD Conditioning 5 Rounds 4 Pull Ups 8 Bodybuilders then 800 m Trunk Work 3 Rounds Half Get Up 10 R Heel Taps 16 Half Get Up 10 L Heel Taps 16
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CrossFit West Houston WOD Strength Front Squats 6 x 8 Conditioning AMRAP in 13 mins KB Clean 8 R KB Front Rack Lunge 8 R Double Under 24 KB Clean 8 L KB Front Rack Lunge 8 L Double Under 24
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CrossFit West Houston WOD Strength/Power 6 Rounds Hang Power Clean 1 + Power Clean 1 Rest 1:30 Conditioning AMRAP in 15 mins 3-6-9-12-15-18… Power Clean Toes 2 Bar 50 m Run after each round
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CrossFit West Houston WOD Strength Work Strict Press 5-4-3-2-1 Rest 1:30 Conditioning 6 Rounds 10 SA Push Press 12 Reverse Lunges 6 R/L 50m Suitcase Carry R/L
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CrossFit West Houston WOD Conditioning AMRAP in 20 mins Burpee Step-ups 6 Barbell Row 9 Front Squat 12 Glutes Barbell Hip Thrust 12 Clam Shells 10
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CrossFit West Houston WOD Strength Work Alternating EMOM in 12 mins Even Minutes (0,2,4,6,8,10) Deadlift x 3 Build to heavy Odd Minutes (1,3,5,7,9,11) Strict Toes 2 Bar x 4 Conditioning 3 Rounds Deadlift 12 (40 to 60% of heavy 45 sec Max-effort Assault Bike Rest 3:00
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CrossFit West Houston WOD Conditioning Row 50 CAL Double Under 80 Sit Up 40 DU 60 KB Tater 30 DU 40 Strict Pull-Up 15 DU 20 Single Arm Z Press 10 R/L Run 800m
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CrossFit West Houston WOD Murph Run 1 mile 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mile There will be plenty of scales. Check Train Heroic for scales. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s […]
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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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