West End CrossFit – CrossFit Front Squat (1 x 3) Build to a heavy set of 3 “Crow’s Nest” (2 Rounds for reps) AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row *Fitness – KB 53/35, Front Squat 95/65 […]

West End CrossFit – CrossFit “Schlitz” (Time) 3 Rounds: 400 Meter Run 4 Ring Muscle-Ups 40 Double-Unders*Performance – 8 burpee pull ups *Fitness – 8 burpee pull ups, 80 singles

West End CrossFit – CrossFit Sumo Deadlift (Build to a moderate set of 3) Build to a moderate set of 3 “Floor It” (4 Rounds for time) On the 4:00 x 4: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Bike/Row OR 200mRun *Fitness – 155/105 Open Athletes 1. Deadlift + Strict Handstand Push-ups Minutes […]

West End CrossFit – CrossFit “Figawi” (AMRAP – Rounds and Reps) AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50) *Performance – Pull ups *Fitness – Pull ups, 35/25 Open Athletes 1. Gymnastic Conditioning For Time: 100 Double Unders 10 Ring Muscle-Ups 80 Double Unders 8 […]

West End CrossFit – CrossFit Squat Clean Thruster (1 x 1) Build to a heavy single “Chalant” (Time) For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95) *Fitness – 95/65 Open Athletes 1. Clean Technique 7 Sets: Clean […]

West End CrossFit – CrossFit “Broken Vessel” (Time) For Time: 27-21-15-9: Calorie Row Dumbbell Strict Presses (35’s/20’s) 100′ Dumbbell Walking Lunge (35’s/20’s) *Fitness – Dumbbells 25/15

West End CrossFit – CrossFit “Roped In” (Time) For Time: 50/35 Calorie Row 600 Meter Hill Run 30 Power Snatches (115/80) 600 Meter Hill Run 5 Rope Climbs *Fitness – 75/55 Athletes may also choose to complete in teams of 2

West End CrossFit – CrossFit “Bumpy Ride” (AMRAP – Rounds and Reps) In Teams of 3, AMRAP 25: 9/6 Calorie Bike OR Row 6 Burpees 100 Meter weighted Run (50/35) Partners complete full rounds before switching. Open Athletes 1. 3-Position Squat Clean Complex On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) […]

West End CrossFit – CrossFit “Mani-Pedi” (7 Rounds for weight) On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans *Build in weight to a heavy tripleFitness – 72 singles

West End CrossFit – CrossFit Push Press (1 x 5) Build to a heavy set of 5. “Speed Boat” (Time) 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 1-Arm Dumbbell Hang Clean and Jerks (50/35)Fitness – Dumbbells 35/25 Open Athletes 1. Push Press On the 2:00 x 6 Rounds: Rounds 1-2: 5 […]