CrossFit West Houston WOD Conditioning 6 Rounds Power Clean 4 Assault Bike :15
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CrossFit West Houston WOD Strength Strict Bodyweight Pull Ups 5 x 5 Conditioning AMRAP in 16 mins Kipping Pull Ups 8 Overhead Squats 14 Run 400m
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CrossFit West Houston WOD Strength Shoulder Press 4 x 5 Conditioning 5 Rounds Goblet Squat 20 Sit Ups 30 Double Under 40
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CrossFit West Houston WOD Conditioning 3 Rounds In 2 mins 20 CAL on Bike Rest 2:00 AMRAP in 2 mins Russian Swings 15 Burpees to a Vertical Jump 6 Accessory 3 rounds Clam Shells 10 Skiers 10
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CrossFit West Houston Conditioning AMRAP in 18 mins Box Around The World’s 3 Strict Chin Ups 5 Pistols to a box 16 Trunk Accessory 4 Rounds Plank March 20 Plank Max time Rest 1:00
CONTINUE READINGCrossFit West Houston WOD Conditioning Whitten 5 Rounds 22 KB Swings 22 Box Jumps 400 m run 22 Burpees 22 KB Taters
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CrossFit West Houston WOD Strength Strict Bodyweight Pull Ups 6 x 5 Conditioning AMRAP in 14 mins Buy In 50/40 Cal Bike In remaining time 3 Ring Pull Ups 16 SA DB Push Ups (8 R/L) 24 Abmat Sit Ups
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CrossFit West Houston WOD Strength Work 15 mins Back Squat 4 x 5 Conditioning Front squat 15-12-9-12-15 Run 200 m after each set
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CrossFit West Houston WOD Conditioning AMRAP in 10 mins Row 250 m Ring Push Ups 10 Rest 3:00 AMRAP in 10 mins Db Snatch 16 Med Ball Sit Up 12 Upper Body 4 Rounds Barbell Row 20 Bicep Curl Max
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CrossFit West Houston SLIPS (Scales, L Sits, Inversion, Planks, Stretching) Front to Back Scales 10 Hollow Hold 20 sec Handstand Hold 15 sec Plank 30 sec Seated Straddle 30 sec 15 mins for Quality Cossack Squat 5 Strict Body Weight Pull Up 5 Assault Bike :12
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CrossFit West Houston WOD Deadlift For 12 minutes Every 30 seconds 1 Deadlift Conditioning 6 Rounds 5 Hang Power Clean 35 Double unders Every Break 5 Burpees over the bar
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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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