CrossFit WestHouston WOD Strength Deadlift 4 x 10 Conditioning 8 Rounds Hang Power Cleans 5 95/65 Toes to Bar 3
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CrossFit West Houston Conditioning Filthy Fifty 50 Box Jumps 24/20 50 Jumping Pull-ups 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Knees To Elbows 50 Push Press 45/35 50 Good Mornings 50 Wall Balls 20/14 50 Burpees 50 Double Unders
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CrossFit West Houston WOD Oly Complex 6 Rounds 1 Power Clean + 1 Hang Power Clean + 1 Jerk Conditioning 4 Rounds Power Clean 6 Rowing 350m Rest 2:00
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CrossFit West Houston WOD SLIPS 20 min Front to Back Scales 4 R/L Boat Pose :30 Shoulder Taps 10 Plank March :30 Seated Straddle Stretch :30 AMRAP in 12 mins Strict Knees to Elbows 3 Ring Dips 4 Box Jump 10
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CrossFit West Houston WOD Weighted Pull-Ups 4 x 3 Conditioning Fran 21-15-9 Thrusters Pull-ups
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CrossFit West Houston WOD Conditioning 4 Rounds Bear Crawl 20 feet Deadlift 10 Run 200m Shoulder Accessory 3 Rounds Cuban Press 10 DB Lateral Raise 15
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CrossFit West Houston WOD Strength Work Back Squats 5-10-12-20 Conditioning 15-12-9-6-3 Plate Sit-up Double under 20 after each round
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CrossFit West Houston WOD Partner WOD 10 Rounds Power Snatch 8 Lateral Burpees over the Bar 12 *Alternate rounds with partner
CONTINUE READINGCrossFit West Houston WOD Strength Ring Dips 6 x 3 Conditioning 4 Rounds Ring Muscle Ups 4 Air Squat 21 Run 200m
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CrossFit West Houston WOD Conditioning 3 Rounds AMRAP in 6 mins Deadlifts 5 Medball Sit-ups 7 Box Jumps 9 Rest 2 min
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CrossFit West Houston WOD “Jackie” 1000m Row 50 Thrusters 30 Pull-ups Shoulders 3 Rounds Banded External Rotationin 10 R/L Prisoner Rotations 10 Powell Raise 10 R/L
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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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