CrossFit West Houston WOD 8:30 AM class “Shower Hut” 2 Rounds AMRAP in 5 mins Row 1000m In remaining time AMRAP Burpees Rest 2:00 AMRAP in 5 mins Run 800m In remaining Time AMRAP Jumping C2B Pull Ups Core Finisher 10 minutes accumulate time Weighted plank for time *each break 8 tuck ups […]
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CrossFit West Houston WOD Strength Work 15 mins Front Squats 10.8,6,4 Rest 2:00 Conditioning AMRAP in 20 mins 4 Toes to Bar 8 American KB Swings 53/35 12 Wall Bals 20/14
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CrossFit West Houston WOD “The Long Haul” 5 min CAL Row Rest 1:00 5 min Box Step Ups 24/20 Rest 1:00 5 min Bike for CAL Rest 1:00
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CrossFit West Houston WOD Weightlifting 12 minutes Power Snatch 1 +OH Squat 3 Build to a heavy Conditioning “Muzzle Flash” 21 Power Snatch 75/55 60 Double Unders 18 Power Snatch 50 DU 15 Power Snatch 40 DU 12 Power Snatch 30 DU 9 Power Snatch 20 DU
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CrossFit West Houston WOD Strength Work 15 minutes Weighted Pull Ups Build to a heavy 4 rep Conditioning “Bill the Pony” 3 Rounds 10 Strict Pull Ups 12 Pistols 30 Abmat Sit Ups 200m Run
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CrossFit West Houston WOD “Purposeful Primitive” Strict Press 10 Minutes 10,10,10,10 Rest 3:00 Deadlift 10 Minutes 10,10,10,10 Rest 3:00 Air Bike/Row 10 Minutes 4 x 12 seconds for Max Wattage
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CrossFit West Houston WOD 8:30 am Class Strength Work 18 mins Front Squats 5,5,5,5,5 Rest 2:00 Building Conditioning 10 minutes 3 Rounds 16 Jumping Lunges 8 HSPU 8 Power Cleans 95/65 In remaining time AMRAP Thrusters Warrior WOD 9:30 AM In 7 minutes Run 800m AMRAP Deadlift 275/185 Rest 2 mins In 7 minutes Row […]
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CrossFit West Houston WOD 2k Row Directly into Unbroken Double Unders 10-20-30-40-50-40-30-20-10 *must complete unbroken set before moving on to next number Directly into 100 Single Arm KB Swings 53/35
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CrossFit West Houston WOD The Luge 4 Rounds 2:00 Air Bike/Row 2 Min AMRAP 12 Wall Balls 20/14 9 Deadlifts 135/95 Rest 2:00 min Posterior Accessory 3-5 rounds for quality 10 Barbell Glute Bridges 10 Clamshells R/L
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CrossFit West Houston WOD Strength Work 12 minutes Floor Press/ Tough Ring Row Superset 8,8,8 Floor Press + 10 Tough Ring Rows after each set 2:00 Rest Conditioning Business Class AMRAP in 18 mins 6 Ring Dips 6 Pull Ups 18 Abmat Sit Ups 50m Shuttle
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CrossFit West Houston WOD For Quality 8 Minutes Practice Handstands & HSPU Directly into 8 Miutes Max L Sit 5 Front and Back Scales L 30 sec Weighted Plates 5 Front and Back Scales R 5 Jefferson Curls Gold’s 10 minutes for Quality 16 KB Walking Lunges 8 B Stance RDL’s each Side 10 […]
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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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This Lifestyle Challenge is brought to you by BODZii.Our main goal is simple – to introduce you to an individualized nutrition program that will support and promote active and healthy lifestyles. We truly believe that nutrition plays a critical role in your fitness, and proper nutrition can help amplify your training and overall lifestyle. Whether […]
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Get your Head Right. Adopting a positive mindset before you even step foot in to the gym and recognizing that you can control (to a certain extent) how you choose to react to the outside temperature is step one. If you walk in to the gym and immediately think you’re freezing and complain to everyone […]
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