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WOD'S ARCHIVE

  • Thursday 7/18/19

    By Wodify | In WOD | on July 17, 2019

    West End CrossFit – CrossFit Push Press (1 x 5) Build to a heavy set of 5 “Bar Rescue” (Time) 5 Rounds 21 Deadlifts 12 Push presses Barbell (115/85) *Fitness – 95/65

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  • Wednesday 7/17/19

    By Wodify | In WOD | on July 16, 2019

    West End CrossFit – CrossFit “Double Header” (Time) Buy-In 35/25 Cal Assault Bike 50-40-30-20-10: Double Unders AbMat Sit Ups Cash Out 35/25 Cal Assault Bike *Assault bike sub – 750m Row OR 600m Run Open Athletes Push Jerk Skill Alternating OTM x 8 (4 Rounds) Minute 1 – 2 Pausing Jerk Drives + 1 Jerk […]

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  • Tuesday 7/16/19

    By Wodify | In WOD | on July 15, 2019

    West End CrossFit – CrossFit “Run DMC” (Time) 4 Rounds 200m Run 10 Chest to Bar Pull-Ups 200m Run 10 Dumbbell Snatches (70/50) *Fitness (50/35) Open Athletes Gymnastics Focus Work Not For Time: 1:00 LIght Row + 60% of Max Strict HSPU 1:00 Light Row + 50′ HS Walk 1:00 Light Row + 50% of […]

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  • Monday 7/15/19

    By Wodify | In WOD | on July 14, 2019

    West End CrossFit – CrossFit Squat Clean (1 x 1) Build to a heavy single for the day Power Clean (1 x 1) FITNESS – BUILD TO A HEAVY SINGLE FOR THE DAY Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips*Cleans are squat cleans Open Athletes Stamina Squats Alternating OTM x 12 (6 Rounds) […]

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  • Sunday 7/14/19

    By Wodify | In WOD | on July 13, 2019

    West End CrossFit – CrossFit Goat1/Goat2 (No Measure) OTM 20 Even- Goat 1 Odd- Goat 2 Pick two goats work on them. Discuss with coach if you need help.

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  • Saturday 7/13/19

    By Wodify | In WOD | on July 12, 2019

    West End CrossFit – CrossFit “Nail Biter” (AMRAP – Reps) Teams of 2 3 Rounds 90 seconds Toes to bar 90 seconds power snatches 75/55 90 seconds thrusters 75/55 90 seconds cal bike or row Rest 2 min between rounds. Divide the work however you like within the 90 second stations.

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  • Friday 7/12/19

    By Wodify | In WOD | on July 11, 2019

    West End CrossFit – CrossFit “Encore” (Time) 3 Rounds 750m Row 50 Air Squats 25 Russian Kettlebell Swings (70/53) *Fitness – 53/35 Open Athletes Ring Muscle Ups – Max set 1 Attempt for max reps *If you don’t have ring muscle ups- With a 10:00 running clock, work with varying band tensions on the banded […]

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  • Thursday 7/11/19

    By Wodify | In WOD | on July 10, 2019

    West End CrossFit – CrossFit “7/11/19” (Distance) Alternating on the 3 Minute for 30 Minutes: First 3 Minutes- 400 Meter Run Second 3 Minutes- 400/350 Meter Row *On the 0:00 run 400 Meters. On the 3:00 row 400/350 Meters etc…

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  • Wednesday 7/10/19

    By Wodify | In WOD | on July 9, 2019

    West End CrossFit – CrossFit “Leg Work” (Time) On the 4:00 x 5 Rounds 9 Box jump overs (30/24″) 15 DB Front squats (50’s/35’s) 15/12 Cal Bike OR Row *Fitness – 24/20 Box jump overs 35’s/25’s DB Front squatScore is the slowest of 5 rounds. Open Athletes Snatch Primer 5 Sets, resting ~30-45s between 3 […]

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  • Tuesday 7/9/19

    By Wodify | In WOD | on July 8, 2019

    West End CrossFit – CrossFit Deadlift (1 x 3) Build to a heavy set of 3 “Sugar Daddy” (Time) 21 – 15 – 9 Deadlifts (225/155) 400 Meter Run Open Athletes Romanian Deadlift + HS Walk On the 2:00 x 5 5 Tempo Romanian DL Handstand walk practice* TEMPO RDL: 4s negative, 1s pause in […]

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