CrossFit West Houston WOD Conditoning 21-15-9 Deadlift Seated DB Shoulder Press Shoulder Boulders 4 Rounds DB Lateral Raise 15 DB Reverse Flys 15
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CrossFit West Houston WOD Conditioning 2 Rounds Assault Bike 4:00 Rest 1:00 Step-ups 4:00 Rest 1:00 Rowing 4:00 Rest 1:00 Trunk Work 4 Rounds Flutter kicks :30 Bent Body Hollow Hold :30 V Tuck 15 Bent Body Hollow Rock :15
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CrossFit West Houston WOD Strength Work Shoulder Press 6 x 4 Conditioning EMOMin 12 mins Power Cleans 4 Push Press 4 *add a rep every minute until can’t complete the required reps, then back off to 4 reps of each to finish
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CrossFit West Houston WOD Conditoing Pull-ups 6 Wall Balls 30 Run 200m Pull-ups 6 Wall Balls 24 Run 200m Pull-ups 6 Wall Balls 18 Run 200m Pull-ups 6 Wall Balls 12 Run 200m Pull-ups 6 Wall Balls 6 Run 200m Accessory 4 Rounds Jefferson Curl 5 Cossack Squat 5 R/L
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CrossFit West Houston WOD Strength Work Deadlift 8-5-3-1-1-1 Conditioning Annie 50-40-30-20-10 Double Unders Sit-ups
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CrossFit West Houston WOD Strength Weighted Pull-ups 6 x 3 Conditioning AMRAP in 18 mins Deadlifts 16 Pull-ups 12 Bear Crawl 40 foot
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CrossFit West Houston WOD Conditioning 4 Rounds Thrusters 20 Bodybuilders 15 Toes 2 Bar 8 Trunk Work 4 Rounds Reverse Crunch 10 V Tuck 10 Standing Teapot 10 R/l
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CrossFit West Houston WOD Weighted Ring Dips 5 x 3 Conditioning AMRAP in 20 mins Russian swings 24 Ring Dips 8 Run 400m
CONTINUE READINGCrossFit West Houston Conditioning 6 Round Front Rack Lunges 10 Barbell Rows 8 Broad Jump 3 Rest 1:30 Trunk Work 3 Rounds Bent Body Hollow Hold :30 Heel Taps :30 Russian Twists :30
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CrossFit West Houston WOD Strength Deadlifts 4 x 3 Conditioning AMRAP in 12 mins 1-2-3-4-5-…. Clean and Jerk 115/85 Double Unders 25
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CrossFit West Houston WOD Conditioning Row 2k at 10 min 4 Rounds Wall Balls 16 20/14 Burpee Pull-ups 6 Accessory Work 3 Rounds Swivel hips 10 R/L Cossask Squats 5 R/L Skier Squats 10
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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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