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 […]
CONTINUE READINGCrossFit 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
CONTINUE READINGCrossFit 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 […]
CONTINUE READINGCrossFit 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 […]
CONTINUE READINGCrossFit 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 […]
CONTINUE READINGCrossFit 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
CONTINUE READINGCrossFit West Houston WOD Conditioning 3 rounds 400m Run 200m Walk then 3 Rounds 50 Double Unders/75 Single unders 15 Med ball Sit Ups
CONTINUE READINGCrossFit 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
CONTINUE READINGCrossFit 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 […]
CONTINUE READINGCrossFit 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 […]
CONTINUE READINGCrossFit 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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