CrossFit West Houston WOD Conditioning 4 Minutes to complete 15 Anchored Plate Situps 25/15 in remaining time AMRAP of 10/8 Cal Row or Bike 35 Doubleunders REST 2:00 x 5
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CrossFit West Houston WOD 12 Days of Christmas 1 Broad Jump 2 Burpees 3 Pike Handstand Pushups 4 Jumping Lunges 5 Pullups/Jumping Pullups 6 Thrusters 75/55 7 Power Cleans 75/55 8 Deadlift 75/55 9 Box Step Ups 24/20 10 One-Arm KB Swings 53/35 11 Toes to Bar 12 100m runs
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CrossFit West Houston WOD Strength Front Squats 4-3-2-1 Conditioning 15-12-9-6 Front Squats Ring Muscle Up Run 200m
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CrossFit West Houston WOD Alternating EMOM 18 mins 2 TGU R 8 KB Push press R 12 Suit Case DL R 2 TGU L 8 KB Push Press L 12 Suitcase DL L Flexibility 1:00 Squat Hold 5 Wall Squats 3333 1:00 Ext Hip Stretch R/L :30 Towel Stretch R/L
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CrossFit West Houston WOD Conditioning In Partners 2x AMRAP in 12 mins 15 Russian Swings 12 Cal Bike/Row 9 Bodybuilders to a Plate Rest 3:00 Accessory 4 Rounds 30 sec Russian Twist 10 Pallof Press L 30 Sec Russian Twists 10 Pallof Press R
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CrossFit West Houston WOD Strength OH Squats 6 x 5 Conditioning 4 Rounds 16 Front Rack Reverse Lunges 12 Anchored Plate Sit-ups Run 200m
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Conditioning 5 Rounds of Cindy 100 Double Unders 4 Rounds of Cindy 80 DU 3 Rounds of Cindy 60 DU 2 Rounds of Cindy 40 DU 1 Round of Cindy 20 DU 1 Round of Cindy = 5 Pull-ups 10 Push Ups 15 Air Squats
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CrossFit West Houston WOD Strength Push Press build to a heavy Conditioning 4 Rounds 10 KB Clean ND 8 Push Press ND 100m KB Front Rack Carry 10 KB Clean D 8 KB Push Press D 100m Front Rack Carry D
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CrossFit West Houston WOD Conditioning 5 Rounds AMRAP in 2 mins 5 Deadlift 12 Box Jump Overs AMRAP Elevated Ring Rows Accessory 4 Rounds 15 sec Spring Ankle Hold r/l 5 Peterson Step-ups 12 Skiers
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CrossFit West Houston WOD Strength Front Squats 4 x 3 Conditioning 21-15-9 Thrusters Toes to Bar
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CrossFit West Houston WOD Conditioning 100 Air squat 5 Jumping Bar Muscle Ups 75 Air squat 10 Jumping Bar Muscle Ups 50 Air squat 15 Jumping Bar Muscle Ups 25 Air squat 20 Jumping Bar Muscle Ups Accessory 3 Rounds KB Windmill 10 L Side Plank:20 L KB Windmill 10 R Side Plank :20vR
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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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