CrossFit West Houston WOD Strength Work 15 mins Kneeling KB Press 4 x 12 Condioning 3 Rounds 9 Piked HSPU 18 DB Hang snatch 50/35 Rest :30 sec Right into 3 Rounds 12 DB Front Rack Squat 50/30 16 Medball Sit Ups 20/14 Rest :30 sec
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CrossFit West Houston WOD Conditioning AMRAP in 21 mins Deadlift x 21 Run 200m Hang Squat Clean x 7 Run 200m Trunk Work 3 Rounds 4 Way Deadbug 16 Reverse Crunch 8 Arch Body Hollow HOld :30
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CrossFit West Houston WOD Strength 15 mins 1 Arm DB Row 4 x 15 R/L Conditioning Tabata Mash Up Push Up Strict Pull Up Rest 2:00 Tabata Mash Up Air squats Hollow Rocks
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CrossFit West Houston WOD Conditioning 2 Rounds Row for CAL 2:00 Rest 2:00 Double Unders 2:00 Rest 2:00 Assault Bike 2:00 Rest 2:00 Russian KB Swing 2:00 Rest 2:00
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CrossFit West Houston WOD Strength 15 mins Front Squats 6 x 2 Conditioning 8 Rounds 8 Single Arm DB Press 50/35 10 DB Reverse Lunges 10 Anchored Sit Ups
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CrossFit West Houston WOD Single Arm Z Press 6 x 8 Rest 1:00 Conditioning 5 Rounds Every 4 minutes DB Goblet Squats 12 Burpees over DB 12 Run 200m
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CrossFit West Houston WOD Conditioning 4 Rounds Russian Swings 20 Med Ball Slams 10 1 Arm Front Rack Carry R 50m Russian Swings 20 Med Ball Slams 1 Arm Front Rack Carry L 50 m Gun Show 4 Rounds Skull Crushers 12 DB Bicep Curl 12 Rest 1:00
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CrossFit West Houston WOD Strength Work 15 mins Strict Bodyweight Pull UP 7 x 8 Conditioning AMRAP in 18 mins Row Buy In 2000m/1750 m AMRAP in remaining time Pull Ups 8 KB Taters 20
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CrossFit West Houston WOD Conditioning 5 Rounds Hang Power Clean 10 Ring Dips Max Rest 2:00 Trunk Work 8 mins Hollow Rock 20 Flutter Kicks :20 sec Heel Taps :30 sec
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CrossFit West Houston WOD Strength Work Front Squats 5 x 3 Work to heavy Conditioning 3 Rounds Front Squat 20 Row 20 Walk 50m Strict Lower Hanging Leg Lifts 12 Weighted Plank Hold :30 Walk 50m
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CrossFit West Houston WOD Conditioning Double Under 80 Single Arm Devil Press 25 Alternating Double Under 80 Single Arm Devil Press 25 Alternating Shoulder Rehab 3 Rounds DB Lateral Raise 15 R Side Plank :20 sec R DB Lateral Raise 15 L Side Plank :20 sec L
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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 […]
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Nutrition is a confusing topic, as mainstream media puts out constant conflicting information. That’s ok, we’re going to sort through some common traps. In this recent CrossFit West Houston Nutrition Series, we have covered a lot of ground, what nutrition is macronutrients, micronutrients, fixing a bad diet and intrinsic motivation. There are a lot of […]
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A good nutrition program should seek to change body composition change (looking better naked), improve performance (crushing goals, weights, WODs) and achieve long term health (not being sick). This covers all the bases; you will look good, feel good and perform well. Sounds easy… So how come it isn’t so easy? We all bring baggage […]
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