CrossFit West Houston WOD Strength Front Squats 4 x 5 Coditioning Pull Ups 10-9-8-7-6-5-4-3-2-1 Russian Swings 20-18-16-14-12-10-8-6-4-2
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CrossFit West Houston WOD Conditioning 4 Rounds DB Snatch 8 L DB Single Arm Push Press 8 L DB Snatch 8 R DB Single Arm Push Press 8 R Box Jumps 16 Immediately following the 4 Rounds Run 1200m
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CrossFit West Houston WOD Power Clean Complex Build to a heavy 3 Hang Power Clean + 2 Power Clean Strength II 4 Rounds Barbell Bent Over Row x 12 Child’s Pose 30 sec Front Rack Lunge x 12 R/L Pigeon Stretch 20 sec R/L
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CrossFit West Houston WOD Conditioning AMRAP in 18 minutes Run 400 m Double Unders 25 Run 200 m Burpees 12
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CrossFit West Houston WOD Skill Work OH Squat Conditioning OH Squat 21 75/55 Sit Ups 42 OH Squat 21 Push Up 42 OH Squat 21 Deadlift 42 75/55
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CrossFit West Houston WOD 3 Rounds 8 Pull Ups 20 Push Press 95/65 12 Bar Facing Rest 3 mins 3 Rounds 8 Pull Ups 20 Push Press 95/65 12 Bar Facing
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CrossFit West Houston WOD Conditioning 5 Rounds 5 Box Jumps AFAP rest 30 sec 12 Goblet Reverse Lunges 8 Toes 2 Bar
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CrossFit West Houston WOD Conditioning 3 Rounds AMRAP in 4 mins Run 400m AMRAP Thrusters Rest 1 min
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CrossFit West Houston WOD Skill Work Power Clean and Jerk 10 mins Conditioning 6 Rounds Clean and Jerk 2 Lateral Burpees 6 Rest as needed add weight each round
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CrossFit West Houston WOD Conditioning 5 Rounds Single Arm KB Renegade Row 10 R/L Sit Ups 25 Double Unders 60
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CrossFit West Houston WOD Strength 10 mins Single KB Press 5 x 8 R/L Conditioning AMRAP in 14 mins KB Snatch 10 53/35 Single Arm KB Thruster 8 53/35 Burpees over KB 6 Do all reps R then all reps L = 1 round
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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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“You cannot out train a bad diet.” This is something we had on the white board by the entrance when we started CrossFit West Houston ,and it is just as true today as it was 8 + years ago when we first opened. Throughout my career in fitness, I have constantly heard people say that […]
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