CrossFit West Houston WOD Pull Ups 6 x 3 weighted pull-ups Conditioning AMRAP in 8 mins 3-6-9-12…etc Russian swings Pull-ups REst 4:00 AMRAP in 8 mins Partner CAL Row *Non-rowing partner holds an elbow plank
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CrossFit West Houston WOD Strength Bench Press 6 x 5 Conditioning 30 Strict Press 30 Push ups 50 DU 20 SP 20 PU 50 DU 10 SP 10 PU 50 DU
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CrossFit West Houston WOD Conditioning 4 Sets 12 Thrusters 20 sec Max Assault Bike Rest 3:00 Trunk Work 8 mins Hollow hold max hold Weighted plank max hold Archbody hold max hold
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CrossFit West Houston WOD Power 7 x 1 Power Clean + 1 Clean Conditioning Elizabeth 21-15-9 Power Cleans Ring Dips
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CrossFit West Houston WOD Conditioning 6 Rounds 6 Toes to Bar 12 Box Jumps 15 Goblet Squats Trunk/Accessory 4 Rounds 1/2 TGU 10 R Side Plank :30 R 1/2 TGU 10 L Side Plank :30 L
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CrossFit West Houston WOD Conditoning Barbara 5 rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3:00
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CrossFit West Houston WOD Strength Strict Press 6 x 5 Conditioning Every 3 mins 20 DB Snatch 12 Box Jump Overs
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CrossFit West Houston WOD Strength Deadlift 6 x 5 Conditioning Row 2k/1.5k into 4 Rounds 15 Medball Sit-ups 35 Double Unders
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CrossFit West Houston WOD Conditioning AMRAP in 15 mins 12 DB Box Step Ups 14 Burpees 16 SA DB Push Press
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CrossFit West Houston WOD Strength Power Clean with pause above knee 6 x 2 Conditioning 3 Rounds Deadlift 10 Hang Power Clean 8 Front Squat 10 Rest 2:00
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CrossFit West Houston WOD Strength Every 30 seconds for 12 mins 1 Power snatch Conditioning 5 Rounds 6 Toes 2 Bar 2 Power Snatch 8 Eleated Ring Rows
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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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Go into any commercial gym and you will see rows and rows of cardio machines, treadmills, stair machines, and ellipticals. Over the years, the “Cardio” area in commercial gyms has grown while the free weight area has shrunk. Given that more space is given to cardio machines, cardio must be the answer to losing weight […]
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Looking at the world today, it is easy to see that as humans we are at odds with a lot of things…religion, politics, race and yes, even nutrition. The fact is we are humans and humans hold beliefs. And while beliefs are comforting in a way, they can also be very limiting. If we hold […]
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