West End CrossFit – CrossFit “Fair Share” (Time) Teams of 3 2 Rounds (30 Minute Cap): 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (95/65) *FITNESS – DB Snatches 35/25 Thrusters 65/45

West End CrossFit – CrossFit “Roomba” (Time) 10-9-8-7-6-5-4-3-2-1 Power Cleans (115/80) After Each Round: 15 AbMat Sit-Ups 21 Double Unders Open Athletes Stamina Squat Alternating OTM x 12 (6 Rounds) Odd min – 1 Front squat Even min – 3 Back squats *Both lifts are performed at 79% of estimated 1RM Front squat Clean and […]

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 Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″*Fitness – 3/4 weight deadlift Open Athletes Barbell Cycling with a running clock: On the 0:00 15 Front squats, 15 Lateral barbell burpees 12 Front squats, 12 Lateral barbell burpees 9 Front squats, 9 Lateral barbell […]

West End CrossFit – CrossFit “Full Count” (Time) 30-25-20-15-10 Kettlebell swings (53/35) After each set: 14/10 cal bike OR Row 200m Weighted run Open Athletes Tempo Power Snatch 10 Sets: 1 Tempo Power Snatch *From the ground to knee level, take a full 5 seconds to slowly bring the bar into position. At the moment […]

West End CrossFit – CrossFit “Macho Man” (Weight) Build to a heavy complex 3 Power Cleans 3 Front Squats 3 Push JerksGoal is to complete all 9 reps without putting the barbell down. “Randy Savage” (AMRAP – Rounds and Reps) AMRAP 12 3 Rounds of “Macho Man” (135/95) 15 Toes to BarFitness – AMRAP 12 […]

West End CrossFit – CrossFit “Air Head” (Time) 75/50 Calorie Bike 20 Jumping Reverse Lunges 60/40 Calorie Bike 20 Jumping Reverse Lunges 45/30 Calorie Bike 20 Jumping Reverse Lunges 30/20 Calorie Bike 20 Jumping Reverse Lunges 15/10 Calorie Bike 20 Jumping Reverse Lunges **Rowing substitution 1,000m Row 800m Row 600m Row 400m Row 200m Row

West End CrossFit – CrossFit “Boxed Out” (5 Rounds for reps) 5 Rounds: 1:00 Burpee Box Jumps (24/20) 1:00 Hang Power Snatches (95/65) 1:00 Calorie Row 1:00 Rest *Fitness – 65/45

West End CrossFit – CrossFit OPEN GYM Deadlift (1 x 6) Deadlift (1 x 4) Deadlift (1 x 2) “Smooth Criminal” (AMRAP – Rounds and Reps) AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#)*Fitness – 165/115 Open Athletes Stamina Squat Alternating OTM x 12 (6 Rounds) Odd min – 1 Front Squat Even […]

West End CrossFit – CrossFit Tabata Stuffing (4 Rounds for reps) 20 sec of work followed by 10 sec of rest. 8 rounds of each exercise with a 1 min transition to the next. Row for Cal. Double Unders Wall Balls Kettlebell Swings Score total reps at each station.