CrossFit West Houston WOD 2k Row Directly into Unbroken Double Unders 10-20-30-40-50-40-30-20-10 *must complete unbroken set before moving on to next number Directly into 100 Single Arm KB Swings 53/35
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CrossFit West Houston WOD The Luge 4 Rounds 2:00 Air Bike/Row 2 Min AMRAP 12 Wall Balls 20/14 9 Deadlifts 135/95 Rest 2:00 min Posterior Accessory 3-5 rounds for quality 10 Barbell Glute Bridges 10 Clamshells R/L
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CrossFit West Houston WOD Strength Work 12 minutes Floor Press/ Tough Ring Row Superset 8,8,8 Floor Press + 10 Tough Ring Rows after each set 2:00 Rest Conditioning Business Class AMRAP in 18 mins 6 Ring Dips 6 Pull Ups 18 Abmat Sit Ups 50m Shuttle
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CrossFit West Houston WOD For Quality 8 Minutes Practice Handstands & HSPU Directly into 8 Miutes Max L Sit 5 Front and Back Scales L 30 sec Weighted Plates 5 Front and Back Scales R 5 Jefferson Curls Gold’s 10 minutes for Quality 16 KB Walking Lunges 8 B Stance RDL’s each Side 10 […]
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CrossFit West Houston WOD Strength 12 Minutes Sumo Deadlift Build to a Heavy 5 Rep Conditioning Dunk Tank 21-15-9 Hang Power Cleans 115/85 Burpees Over The Bar
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CrossFit West Houston WOD 8:30 AM Strength Work 12 minutes Build to a Heavy 5 Rep Conditioning 4 Rounds Each Partner 6 Pull Ups 10 Front Squats 95/65 12 Burpees Over a Bar 9:30AM Warrior WOD Daniel 50 Pull Ups 400m Run 21 Thrusters 95/65 400m Run 21 Thrusters 95/65 400m Run 50 Pull […]
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CrossFit West Houston WOD Workout of the Day Engine Room 6 Sets 3 Power Clean and Jerks 155/115 12 sec Air Bike Max Efforrt for wattage Post your scores to the Whiteboard.
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CrossFit West Houston WOD 9:30 Class Only Workout of the Day Fitz Roy 12 rounds 1 rope climb 10 burpees 10 box jumps 24/20 20m bear crawl Post your scores to the Whiteboard.
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CrossFit West Houston WOD Strength Front Squats 18 mins Build to a heavy 3 rep Workout of the Day Wave Runner 2 Rounds 1:00 Suitcase Hold Dom Side 70/44 1:00 Side Plank Dom Side 1:00 Suitcase Hold Non Dom Side 1:00 Side Plank Non Dom Side 2:00 Air Squats Post your scores to the Whiteboard.
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CrossFit West Houston WOD Strength/Skill 12 min EMOM Min 1 HS practice Min 2 1-3 Strict Ring Dips Workout of the Day Emergency Exit 12-9-6 Pull Ups + ring /dips 75 Double Unders Post your scores to the Whiteboard.
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CrossFit West Houston WOD Workout of the Day Trilogy AMRAP in 20 mins 60 OH SQuats 45/35 directly into 5 Rounds 20 DB Snatch 50/35 30 Sit Ups in remaining time AMRAP HSPU Post your scores to the Whiteboard.
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Remember when your mom told you to eat your vegetables? Turns out Mom knows what she’s talking about. Vegetables play a big role in the next topic on nutrition, micronutrients. While fruits and vegetables are not the only foods that contain micronutrients they are a really important piece of the nutrition puzzle. Micronutrients are important […]
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Macronutrients are essential nutrients that are needed in large amounts on a daily basis. If we consider our daily intake of food as a jar to fill, macronutrients would be the big rocks that take up the bulk of the room in the jar. These important nutrients help run the ship of our body as […]
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“Let food be thy medicine and medicine be thy food.” -Hippocrates Nutrition is one of those topics like politics and religion that can get heated fast. We can make it simple or we can complicate the crap out of it. In reality, however, it is both simple and complicated. It is simple in that […]
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