West End CrossFit – CrossFit Goat OTM (No Measure) OTM 20 min Even – Goat 1 Odd – Goat 2 Coaches will help you decide on movements and rep scheme.

West End CrossFit – CrossFit “Over Easy” (Time) Teams of 2 For Time: 100/75 Calorie Bike OR Row Directly Into… 3 Rounds: 30 Chest to Bar Pull-ups 25 Overhead Squats (115/80) 15 Power Clean and Jerks (115/80) *Performance – pull ups 115/80 **Fitness – pull ups 75/55

West End CrossFit – CrossFit “Wet Floor” (AMRAP – Rounds and Reps) In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20) *Fitness – wall ball 14/10 Open Athletes Game Day Friday “Wet Floor” AMRAP 20 75 wall balls 20/14 60/45cal Row 45 Toes to […]

West End CrossFit – CrossFit “Snatch Complex” (Weight) OTM x 10 minutes 1 Hang Power Snatch + 1 Power SnatchAthletes have the option to buidl in weight each round or use the same weight for all 10 rounds. Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD […]

West End CrossFit – CrossFit Tempo Pausing Back Squat (5 x 2) 7 second descent. 3 second pause in the bottom. “After Party” (Time) 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) After Each Round: 30 Double Unders *Fitness – (35’s/25’s) , 45 single unders Open Athletes Tempo Back Squat 5 sets of 2 repetitions *7 second descent, […]

West End CrossFit – CrossFit “Hangnail” (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Bike OR Row 20 Lateral Barbell Burpees 15 Deadlifts (245/165) *Fitness – DB Hang clean and jerk – 35/25 Deadlift – 185/135 Open Athletes “Hangnail” Row Capacity 9 Rounds On the 2:00 (18:00min […]

West End CrossFit – CrossFit “Life Jacket” (3 Rounds for reps) AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups *Performance – Pull […]

West End CrossFit – CrossFit “Turtle Neck” (Time) 5 Rounds: 12 Kettlebell Reverse Lunges (53/35) 9 Power Cleans (115/80) 6 Strict Handstand Push-ups *PERFORMANCE – 6 Dumbbell strict press (50’s/35’s) **Fitness – Power cleans (95/65) , 6 DB (35’s/25’s)

West End CrossFit – CrossFit “Bird Box” (Time) Teams of 3 (30:00 Time Cap) For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95) 15 Rope Climbs 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row *Fitness – 95/65, 75/55, Open Athletes Gymnastics Conditioning 10:00 Effort on Athlete’s […]

West End CrossFit – CrossFit Hang squat clean (1 x 1) Build to a heavy single “Top Down” (Time) For Time: 50 Burpees 40/30 Calorie Bike OR Row 30 Hang Squat Cleans (115/80) *Fitness – 75/55 Open Athletes “Game Day Friday” “Top Down” Part A…For Time With a 12:00 Time Cap: 25 Barbell facing burpees […]