CrossFit West Houston WOD Strength Strct Press Work to heavy set of 3. Repeat for second set Option 1 – Strength Up to 4 rounds Weighted Prisoner Rotations x 7 Face Pulls x 11 Bradford Press x 7 Lateral Raise x 11 Option 2- Conditioning 12 min AMRAP Single Leg Bicep Curls x 6 per […]
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CrossFit West Houston WOD Conditioning “Partner Turkey Trot” In Teams of two 5 rounds for time 6 HSPU / 12 DB Z press 200 m Run 22 Jumping lunges/walking Lunge
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CrossFit West Houston WOD Strength E2MOM 12 minutes Back Squat x 5 Final set is an AMRAP Option 1 Strength – Up to 4 rounds Couch Stretch:30 each Single Leg Deadlift x 7 each Banded Supine Bilateral Clamshells x 7 figure 4 Hamstring stretch Option 2 Conditioning – “Micro Murph” 400/200m run 6 rounds 5 […]
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CrossFit West Houston WOD Strength E2MOM x 12 Strict Press x 5 Option 1 – Strength Up to 4 rounds Bradford Press x 5 Scap Push Up x 7 Lateral Raise x 11 Doorway stretch x :20 each Option 2 – Conditioning 12 min AMRAP 10 Burpees 20 Squat 30 Sit-up 40 double under/60 single […]
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CrossFit West Houston WOD Conditioning In teams of two, Partner A Rows 20 Cals at a Damper setting of 10 while Partner B rests. Once complete, partners switch. After every round, the damper setting decreases by 1 until both partners have completed 20 cals at all 10 damper settings in descending order. For Time. Strength […]
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CrossFit West Houston WOD Strength E2MOM 14 mins Back Squat x 7 Option 1 Strength 4 Rounds Banded Tibialis Half Moonx x 10 Deficit Calf Raises x 10 Static Lunge x 8 each Single Leg DL x 8 each Option 2 Conditoning 10 min EMOM Slam Balls x 10
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CrossFit West Houston WOD Conditioning 3 rounds 400m Run 200m Walk then 3 Rounds 50 Double Unders/75 Single unders 15 Med ball Sit Ups
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CrossFit West Houston WOD Strength 5 Rounds Hammer Curl x 8 OH DB Tri Ext x 8 KB way wrist x 8 reach way Bottom Squat hold Conditioning 3 rounds 400m Run 500m Row
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CrossFit West Houston WOD Strength 20 mins Power clean up to a heavy single then 3 x 7 @ 65% touch and go Option 1 Strength Up to 4 Rounds Seated hip flexor lift over x 8 DB Lateral Lunge x 5 R/L Mini Band Plank Leg Lift x 8 each Pigeon Stretch x 30 […]
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CrossFit West Houston WOD Strength E2MOM in 14 mins Strict Press x 7 Option 1 Up to 4 rounds Bradford press x 5 Scap Push Up x 7 Lateral raise x 11 Doorway stretch x :20 seconds Option 2 12 min AMRAP DB Upright Row x 6 DB Walking Lunge x 8 Sit Ups x […]
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CrossFit West Houston WOD Conditioning In teams of 2 you go I go . Split up work as needed 90-60-30 Cal Row 60-40-20 Alternated DB Power Snatch 30-20-10 Burpees
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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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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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