CrossFit West Houston WOD Strength Front Squat 5 x 5 Conditioning AMRAP in 16 mins 30 Double Unders 4 DB DB Manmakers 50/35 EMOM starting at 0:00 2 Pull-ups
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CrossFit West Houston WOD Conditioning 20 minutes 2 min Assault Bike 2 min AMRAP 100m Run 20 Walking Lunges Shoulder Prehab Accessory 4 Sets 10 PVC Cuban Press 10 Wall Slides 10 Powell Raise R/L
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CrossFit West Houston Strength Work 6 Rounds 1 Power Snatch + 1 Hang Snatch Conditioning 5 Rounds Power Cleans 6 V Tucks 9 Push-Ups 15
CONTINUE READINGCrossFit West Houston WOD Strength Work Back squat 6 x 3 Conditioning 3x 5 min 12 SA DB Hang Squat Cleans 50/35 4 Strict Pull-ups 100 m Shuttle Run REst 1:00
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CrossFit West Houston WOD Strength Floor Press 7 x 3 Conditioning Strict Press 30 Push-ups 30 Sit-up 50 Strict Press 20 Push-ups 20 Sit-up 50 Strict Press 10 Push-ups 10 Sit-up 50
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CrossFit West Houston WOD Conditioning AMRAP in 12 mins 750/600 Rowing 20 DB Walking Lunges Rest 3:00 AMRAP in 12 mins 25/20 Bike 20 DB Snatch
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CrossFit West Houston WOD Conditioning 50 DU 21 PUll-ups 50 DU 21 Toes 2 Bar 50 DU 15 Pull ups 50 DU 15 T2B 50 DU 9 Pull-ups 50 DU 9 T2B
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CrossFit West Houston WOD Power Every 90 secs x 8 1 Hang Power Clean + 1 Power Clean + 1 Push Press Conditioning AMRAP in 16 mins 6 Clean and Jerk 8 Burpees 16 Air Squats
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CrossFit West Houston WOD Conditioning 15-12-9-6-3 Power Snatch Knees to elbows Bar-facing burpees Buns 3 Rounds 12-15 RDL’s 12-15 Glute Bridge Rest 2:00
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CrossFit West Houston WOD Strength Deadlift 6 Build to heavy 1.1.1 Conditoning Partner DT 10 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks
CONTINUE READINGCrossFit West Houston WOD Conditioning 35 Toes 2 Bar Every Break 16 Air Squat Box Jump Over Max 5 breaks Trunk Work 3 Rounds Turkish Get Up 3 L Side Plank :30 L Turkish Get Up 3 R Side Plank :30 R
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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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