West End CrossFit – CrossFit Today marks the 11 year anniversary of the shooting on Virginia Tech’s campus. 32 lives were lost on 4/16/07. Athletes have the option of doing “32 Hokies” in memory of those whose lives were taken. Power Clean and Push Jerk (1 x 1) Build to a heavy 1 rep for […]

West End CrossFit – CrossFit “Water Pump” (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-ups 10 Push-ups 15 Calorie Row

West End CrossFit – CrossFit 32 Hokies (Time) 7 rounds for time of: 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders “32 Hokies” (Time) VT Memorial WOD

West End CrossFit – CrossFit “Meter Maid” (Time) For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run

West End CrossFit – CrossFit “Freaky Friday” (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 35/25 Calorie Bike 50 Kettlebell Swings (53/35) *Subs for bike – 50/35cal Row OR 50 reps 10m shuttle Open Athletes . Clean On the Minute x 16 (4 Rounds): Minute 1 – 3 […]

West End CrossFit – CrossFit

West End CrossFit – CrossFit Deadlift (Build to a heavy 5) Metcon Metcon (No Measure) Front to Back 3 Rounds, Not For Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings

West End CrossFit – CrossFit “Life Alert” (3 Rounds for reps) AMRAP 4: 21/15 Calorie Row 21 Toes to Bar 21 Front Squats (95/65) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 9/6 Calorie Row 9 Toes to Bar 9 Front Squats […]

West End CrossFit – CrossFit Power Snatch (1 x 1) Build to a heavy single. Isabel (Time) For Time: 30 Snatches, 135# / 95# “Bunny Hop” (AMRAP – Rounds and Reps) AMRAP 6: 6 Power Snatches (95/65) 18 Bar Hop OversFITNESS Open Athletes 3. Midline Conditioning Alternating On the Minute x 16 Odd – 15 […]

West End CrossFit – CrossFit “Wreck Yourself” (Time) Teams of 3 For Time: 600m Run 6 Rope Climbs 20 Squat Cleans (135/95) 600m Run 9 Rope Climbs 35 Squat Cleans (135/95) 600m Run 12 Rope Climbs 50 Squat Cleans (135/95)