CrossFit West Houston WOD “Rank Up” 6 Rounds 2 min AMRAP 8 Squat clean 95/65 10 Burpee Over Bar 12 Box Jumps 24/20 Rest 1:00 min Core Accessory 5 sets for Quality 20 sec Russian Twists 40 sec Tuck Up
CONTINUE READING
CrossFit West Houston WOD 8:30 WOD “Eggplant Parm” AMRAP in 25 mins 1 Rope Climb 8 DB Push Press r/l 50/35 12 Box Step Ups w/DB 24/20 one partner does rounds while other runs 400m then switch 9:30 am Warrior WOD 5 Rounds 400m Run 8 Double KB Snatch 44/26 8 Double KB Push […]
CONTINUE READING
CrossFit West Houston WOD Strength Work 15 mins Deadlift 10,10,10,10 rest as needed Conditioning “Battle Bot” 3 Rounds 1:00 Double Unders rest 1:00 1:00 15 Goblet Squats tempo 2020 (Heavy) rest 1:00 1:00 Anchored Sit Ups with DB 35/25 rest 1:00
CONTINUE READING
CrossFit West Houston WOD Strength Work 15 mins OH Squats Build to a heavy 5 Conditioining “Broken Escalator” 4 Rounds In 3 mins 2 rounds 6 OH Squats 75/55 6 Toes 2 Bar *increase 2 reps each round 0-3: 6.6 3-6: 8,8 6-9 10,10 9-12: 14.14
CONTINUE READING
CrossFit West Houston WOD Muscle Up and Electric Accumulate 5-7 sets 1-5 Muscle Ups 8 High Box Jumps 15 Heavy Russian Swings Rest 1-2 min Conditiniong “Rapid Fire” 50 DB Snatch 50/35 30 Jumping C2B Pull ups
CONTINUE READING
CrossFit West Houston WOD Conditioning “Trunk Space” AMRAP in 10 mins 2k/1750 Row in remaining time AMRAP Wall Balls 20/14 Rest 5:00 AMRAP in 10 mins 100/80 Cal Air bike in remaining time AMRAP Burpees Core Finisher 3-4 Rounds for Quality 30 sec Hollow Hold 30 sec Heel Taps 30 sec Boat Pose Rest […]
CONTINUE READING
CrossFit West Houston WOD Strength Work 12 mins Weighted Pull Ups 4 x 8 Building Conditioning “Butterfinger” AMRAP in 14 mins Front Squats 8 115/85 Pull Ups 10 200m Run
CONTINUE READING
CrossFit West Houston WOD 8:30 am Strength Work 15 mins Back Squats Build to a heavy 5 Reps Conditioning “Cold Shower” 3 Rounds for Time 20 Push Press 95/65 20 Back Squats 10 Bar Facing Burpees 2:00 min Rest between rounds 9:30 am Warrior WOD AMRAP in 20 mins 6 Thrusters 115/85 9 […]
CONTINUE READING
CrossFit West Houston WOD Conditioning “Promotion Motion” AMRAP in 20 mins” 1 Strict Pull Up 1 Strict Ring Dip 1 Deck Squat 1 sec L Sit Increase 1 rep each round
CONTINUE READING
CrossFit West Houston WOD Strength Work 15 min Floor Press Build to a heavy 5 rep Conditioning “Kamchatka” 15 min AMRAP 10 KB Suitcase DL Non Dominant 10 KB Around the World Clockwise 10 One Arm KB Swings ND 10 Front Rack Squats ND 40 Walking Lunges Switch side/ways
CONTINUE READING
CrossFit West Houston WOD Conditioning “The Long Way Home” 3 Rounds 2:00 min row rest 1:00 2:00 min Box Jumps 24/20 Rest 1:00 2:00 min Airbike Rest 1:00 2:00 min Bodybuilders Rest 1:00
CONTINUE READING
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 […]
MORE INFO
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 […]
MORE INFO
Life comes down to choices and habits. For the most part you can take a look at a how a person spends their time to see what is important to them. In health and fitness, you can see it in how people prioritize their daily habits. If someone wants to have a lean appearance, you […]
MORE INFO