CrossFit West Houston WOD Conditioning 5 Rounds Hang Power Clean 10 Ring Dips Max Rest 2:00 Trunk Work 8 mins Hollow Rock 20 Flutter Kicks :20 sec Heel Taps :30 sec
CONTINUE READINGCrossFit West Houston WOD Strength Work Front Squats 5 x 3 Work to heavy Conditioning 3 Rounds Front Squat 20 Row 20 Walk 50m Strict Lower Hanging Leg Lifts 12 Weighted Plank Hold :30 Walk 50m
CONTINUE READINGCrossFit West Houston WOD Conditioning Double Under 80 Single Arm Devil Press 25 Alternating Double Under 80 Single Arm Devil Press 25 Alternating Shoulder Rehab 3 Rounds DB Lateral Raise 15 R Side Plank :20 sec R DB Lateral Raise 15 L Side Plank :20 sec L
CONTINUE READINGCrossFit West Houston WOD Conditioning 5 Rounds Suitcase Carry 50m R DB/KB Shoulder Press 12 R Weighted Plank :30 Suitcase Carry 50m L DB/KB Shoulder Press 12 L Weighted Plank :30
CONTINUE READINGCrossFit West Houston WOD Strength Work 15 mins Single Leg Deadlift 4 x 12 r/l Conditioning AMRAP in 16 mins Power Clean 12 Run 200 m Med Ball Sit Up 16 Run 200 m
CONTINUE READINGCrossFit West Houston Conditioning 5 Rounds Push Press 10 Max Strict Pull ups Rest 2:00 Accessory Work 4 Rounds Hammer Curls 15 Banded Tricep Ext 15 Rest 1:00
CONTINUE READINGCrossFit West Houston WOD Strength Work 15 mins DB Rows 4 x 12 r/l Conditioning 1-2-3-4-5-6-7-8-9-10 Toes to Bar DB Step Ups x 2 (2-4-6-8-10-12-14-16-18-20)
CONTINUE READINGCrossFit West Houston WOD Conditioning AMRAP in 10 mins Row 20/16 CAL Double Under 35 Rest 2:00 AMRAP in 10 min 20/16 Air Bike/ or Burpee KB Snatch 30 Trunk Work 10 mins Russian Twist 30 sec Smithie 10 Heel Taps 30 sec Smithie 10
CONTINUE READINGCrossFit West Houston WOD Strength Work 15 mins Front Squats 4 x 5 Conditioning 3 Rounds Goblet Squats 15 Push Ups 25 Goblet Squats 15 Sit Ups 30
CONTINUE READINGCrossFit West Houston WOD Gymnastics Strength 6 Rounds Weight Pull Ups 2 Conditioning 5 Rounds Backpack Push Press 12 Sit Ups 30
CONTINUE READINGCrossFit West Houston WOD 3 Rounds Backpack Ground to OH 1:00 Push Up 1:00 Squat Jump 1:00 Russian KB Swings 1:00 Burpee 1:00 Rest 1:00
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