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Friday 2/14/20

By Wodify | In WOD | on February 13, 2020

West End CrossFit – CrossFit

“Stranger Things” (AMRAP – Rounds and Reps)

Teams of 2


3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Caloirie Bike Erg

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike Erg

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike Erg

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds
Count a round every time an athletes completes a round.

Open Athletes

On the 0:00 – Box Front Squats

On the Minute x 7:

2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat

Sets 3-4: 55% 1RM Front Squat

Sets 5-7: 60% 1RM Front Squat

*These percentages are based off your 1RM Front Squat

The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively

Choose a box height that is just below parallel (you can also stack plates)

You will not rock back onto the box like a traditional Box Back Squat

On the 9:00 – Front Squat Complex

On the 2:00 x 5 Sets:

1 “One and One Quarter” Front Squat

1 Front Squat

Set 1: 50% 1RM Front Squat

Set 2: 55% 1RM Front Squat

Sets 3-5: 60% 1RM Front Squat

*Rounds begin every 2 minutes (9-11-13-15-17)

Each complex includes a “one and one quarter” front squat plus a regular front squat

The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat

In the “one and one quarter squat”, you’ll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension

“Man on Fire”

For Time:

5 Rounds of “Nate”

100 Double Unders

4 Rounds of “Nate”

100 Double Unders

3 Rounds of “Nate”

100 Double Unders

2 Rounds of “Nate”

100 Double Unders

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Kipping Handstand Push-ups

8 Kettlebell Swings (70/53)

Body Armor

3 Sets Not For Time:

9 Barbell Romanian Deadlifts

15 Parallel Bar Dips

21 GHD Sit-ups

Rest 2 Minutes Between Sets

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