CrossFit West Houston WOD Conditioning Whitten 5 Rounds 22 Russian KB Swings 22 Box Jumps 400m Run 22 Burpees 22 Wallballs *40 min time cap
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CrossFit West Houston WOD Strength Front Squat 6 x 3 CrossFit West Houston 2-4-6-8-10-8-6-4-2 Pistols to a box 5/3 Strict Chin Ups
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CrossFit West Houston WOD Conditioning 4x In 3 mins Row 500m or 25/20 Cal Bike AMRAP Toes to Bar Rest 1:00 In 3 mins Row 500m or 25/20 Cal Bike AMRAP SA KB FR Carry Rest 1:00
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CrossFit West Houston WOD Strength Bench Press 5 x 5 Conditioning AMRAP in 14 minutes 8 Burpees over Bar 10 Snatch 16 Double Unders
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CrossFit West Houston EMOM in 20 mins :40 Abmat Sit Ups :40 KB Walking Lunges :40 Ring Rows Rest Accessory Work 4 Rounds for Quality 10 Half TCU R :30 sec Side Plank R 10 Half TCU 2 :30 sec Side Plank L
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CrossFit West Houston WOD Strength Deadlift 3x 3 Conditioning 30-24-18 SA DB Hang Clean and Jerk 12-9-6 Ring Dips
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CrossFit West Houston WOD Conditioning 35 Pull-ups 400m Run 15 Thrusters 800m Run 15 Thrusters 400m Run 35 Pull-ups
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CrossFit West Houston WOD Conditioning 2-4-6-8-10… Toes to Bar 6-12-18-24-30… DB Snatch Accessory 3 Rounds 10 YTW 15 Glute Bridges 20 sec Arch Hold
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CrossFit West Houston WOD Conditioning EMOM in 15 mins 7 Hang Power Cleans 6 Push Press 5 Bodybuilder Trunk Accessory 3 Rounds :30 sec on/:30 sec off Hollow Hold Archbody Hold Tuck Ups Flutter Kicks
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CrossFit West Houston WOD Strength Back Squat 6 x 5 Conditoning 2x 2 Rounds 12/9 Cal Row/ or Bike 12 SA Front Rack Walking Lunge Rest 1:00 3 Rounds 50 m Single Arm Front Rack Carry 12 Box Step Ups Rest 1;00
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CrossFit West Houston WOD Strength Weighted Pull Ups 6 x 3 Conditioning 2x AMRAP in 6 mins 3 Jumping Bar Muscle Ups 18 Air Squats 36 Single Unders Rest 3:00
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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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