CrossFit West Houston WOD Conditioning 10 Rounds 30 Double Unders/50 Single Unders 10 Burrpees/Bodybuilder Rest :30 sec Then Accumulate 50 Cal on the Bike
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CrossFit West Houston WOD Conditionig 5 Rounds for time 500m Row 200m Run 20 Sit Ups Mobility Pigeon Stretch 1;30 each side Butterfly Stretch 1:30 Figure 4 Hamstring stretch 1:30 each Couch Stretch 1:00 Each
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CrossFit West Houston WOD Strength I Back Squat 6 x 5 Trunk Strength 3 Rounds KB Toe Reach x 10 KB Kneeling Wood Chop x 8 R/L Ring Rows x 8
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CrossFit West Houston WOD Strength Strict Press 6 x 5 Strength II Pull-ups Kipping Pull Up Practice or 5 x 3-5 pull-up/chin ups or 3-4 Rounds DB Curls 8 Overhead Tricep Ext x 8
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CrossFit West Houston Strength Bench Press 5 x 5 Conditioning 7 rounds 7 Clean and Jerk 200m Run Rest :30
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CrossFit West Houston WOD Power Squat Cleans Work up to Heavy 2 rep of Squat Cleans Strength Work 5 Rounds Dimmel Deadlift x 8 Bent Over Rows x 8
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CrossFit West Houston WOD Conditioning Part 1 4 rounds 400 m Run 1:30 Rest Part II EMOM in 10 mins Slam Balls 1002
CONTINUE READINGCrossFit West Houston WOD Conditioning Part I 4 Rounds Row 500m Rest 1:00 min Part II AMRAP in 15 mins 5 Pull Ups 10 Push Ups 30 Double Unders/60 Single Unders
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CrossFit West Houston WOD Strength I E2MOM in 20 mins Strict Press x 8 Strength II Pull Up Practice Kipping or Strict Press 5 x 3-5 and/or 3 Rounds Hammer Curls x 8 Overhead Tricep x 8
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CrossFit West Houston WOD Squat Prep Tabata Min-band Glute Bridge Strength Back Squat E2MOM Back Squat x 8 Strenth II Lateral Lunge 3 x 8 R/L KB Supported Deadbug with Feet Only 8
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CrossFit West Houston WOD Strength Deadlifts 4 x5 Conditioning 20-15-10-5 Hang Power Clean Ring rows Air Squats x 2
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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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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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