CrossFit West Houston WOD Strength Work 12 minutes Bulgarian Split Squats 4 x 8 1:00 rest in between sides and sets Workout of the Day Paragliding 50 Wall Balls 20/14 400m Run w/Med Ball 50 Air squat Jumping Pull Ups 400m Run w/Medball 50 Wall Balls 400m Run w/Medball Post your scores to the Whiteboard. […]

CrossFit West Houston WOD Workout of the Day Scrunchy 21-15-9 Toes 2 Bar Box Jumps 24/20 9-15-21 HR Push Up Box Step Ups 24/20 50/35 then Core Finisher Tabata L Sit Rest 2:00 Tabata Arch Body Hold Post your scores to the Whiteboard.

CrossFit West Houston WOD Workout of the Day Wade’s Day WOD 5 Rounds 11 One Arm DB Snatches (50/35) 12 One Arm DB Thrusters (50/35) 11 Weighted Pull Ups (50/35) Post your scores to the Whiteboard. This year we are supporting Wade’s Army, a nonprofit 501(c)3 leading the charge against the pediatric cancer, neuroblastoma. Celebrating […]

CrossFit West Houston WOD Workout of the Day Lunch Money AMRAP in 12 mins Unbroken sets 5 Strict Pull Ups 5 Strict HSPU’s to Abmat/s 5 Pistols each side *When unbroken sets can not be maintained, drop reps by 1 for each exercise On the 15 min mark 3 Rounds for time 30 Sit Ups […]

CrossFit West Houston WOD Workout of the Day Open 20.5 For Time Partition Any Way 40 Muscle Ups 80 Cal Row 120 Wall Balls 20/14 Post your scores to the Whiteboard. **20 minute Time Cap

CrossFit West Houston WOD Workout of the Day Silver Fern AMRAP in 20 min Russian KB Swings 15 53/35 Wall Balls 12 20/14 Box Jumps 9 24/20 200m Run then Accessory Finisher 3 Rounds for time 10 Banded Wood Chops r/l 10 Side-lying hip adduction each side 10 Tuck Ups 10 Glute Bridges with 2 […]

CrossFit West Houston WOD Strength Work 15 mins Front Squats build to a heavy 5 rep Workout of the Day Revolving Door 3 Rounds 1:00 Air Squats 1:00 min Rest 1:00 Air Bike or Row 1:00 min Rest 1:00 L-Sit 1:00 min rest Post your scores to the Whiteboard.

CrossFit West Houston WOD Strength Work 15 minutes Build to a heavy Power Clean and Jerk Workout of the Day Pass Interference 30 Clean and Jerks 115/95 * for any break 35 Double Unders up to 6 x Post your scores to the Whiteboard.

CrossFit West Houston WOD Strength Work  10 minutes Build to a heavy 3 Rep Weighted Pull up Workout of the Day Body Surfing 25 min time cap 1k Row 6 Ring MU or 12 Kipping Pull Ups + 12 Ring Dips 30 Burpees 60 Box Jumps 24/20 90 Abmat Sit Ups 800m Run Post your […]

CrossFit West Houston WOD Workout of the Day Maglev 5 Rounds 4 min AMRAP 12 Deadlifts 185/115 18 Bar-facing Burpees 36 Double Unders Rest 1:00 Warrior WOD 9:30 “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.

CrossFit West Houston WOD Workout of the Day Open 20.4 30 Box jumps 24/20 15 Clean and Jerks 95/65 30 Box jumps 24/20 15 Clean an Jerks 135/85 30 Box jumps 24/20 10 Clean and Jerks 185/115 30 single leg squats 10 Clean and Jerks 225/145 30 single leg squats 5 Clean and jerks 275/175 […]