West End CrossFit – CrossFit Deadlift (1 x 10) Work up to a moderate set of 10 – Unbroken “Captain Insano” (Time) 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Bike OR Row 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Bike OR Row Open Athletes 1. Bar Muscle-Ups 5 Sets of 35% Best Set

West End CrossFit – CrossFit Strict Nicole (AMRAP – Reps) AMRAP 20 400 Meter Run Max Unbroken Strict Pull-UpsScore is total pull ups

West End CrossFit – CrossFit “Hot Sauce” (4 Rounds for reps) AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats […]

West End CrossFit – CrossFit “Jump City” (Time) 1 Round: 800m Run 80 Double-unders 21 Hang Power Cleans (135/95#) 2 Rounds: 400m Run 40 Double-unders 15 Hang Power Cleans (135/95#) 3 Rounds: 200m Run 20 Double-unders 9 Hang Power Cleans (135/95#)FITNESS – 95/65 160 singles, 80 singles, 40 singles Open Athletes 1. Power Clean Primer […]

West End CrossFit – CrossFit Power Snatch (1 x 1) Work up to a heavy single Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click hereFITNESS – […]

West End CrossFit – CrossFit “Recess” (AMRAP – Rounds and Reps) AMRAP 10: 2 Calorie Bike or ROW, 3 Kettlebell Swings (53/35) 4 Calorie Bike/row, 6 Kettlebell Swings (53/35) 6 Calorie Bike/row, 9 Kettlebell Swings (53/35) … Continue to add (2) Repetitions Per Round

West End CrossFit – CrossFit “Barbed Wire” (Time) “Barbed Wire” 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air SquatsAthletes have the option of completing as individuals or in teams of 2. If done as partners divide work as you like.

West End CrossFit – CrossFit Power Clean + Front squat + Push Jerk (1 x 1) Build to a heavy complex “Wise Men” (3 Rounds for reps) AMRAP 3: 3 Power Cleans (135/95) 3 Front Squats (135/95) 3 Push Jerks (135/95) Rest 3:00 AMRAP 3: 3 Power Cleans(155/105) 3 Front Squats(155/105) 3 Push Jerks (155/105) […]

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.

West End CrossFit – CrossFit “Fire Alarm” (Time) 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 Burpees 50/35 Calorie Row 3 Rounds: 7 Thrusters (75/55#) 7 Pull-ups 7 BurpeesFitness – 65/45 Open Athletes 1. Snatch Technique 3 Sets of 4: Overhead Squats 3 […]