West End CrossFit – CrossFit “Inside Out” (Time) For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter Weighted Run (50/35) 21 Burpee Box Jump Overs (24/20) *Fitness – Power cleans (105/75) Open Athletes Ring Muscle-Ups AMRAP 5: 25 Double Unders, 1 Ring Muscle-ups 25 Double Unders, 2 Ring Muscle-ups 25 Double Unders, 3 […]

West End CrossFit – CrossFit Overhead Squat (1 x 1) Work up to a heavy single Snatch Balance (1 x 1) Build to a heavy single Snatch (1 x 1) Heavy single Overhead Squat (5 x 5) PERFORMANCE AND FITNESS Pausing Snatch Deadlift (5 x 5) Pause for 2 seconds at knee level before completing […]

West End CrossFit – CrossFit “Downsize” (Time) 3 Rounds: 45 AbMat Sit-ups 30/21 Calorie Row 15 Hang Power Cleans (115/80) *Fitness – 75/55

West End CrossFit – CrossFit “Sawdust” (2 Rounds for reps) Teams of 2 AMRAP 10 30-24-18 Power snatch 75/55 Pull ups REST 5 minutes AMRAP 10 30-24-18 Thrusters 75/55 Toes to bar *Fitness – 65/45Athletes may divide work however they like.

West End CrossFit – CrossFit “Twist and Shout”: (AMRAP – Rounds and Reps) AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders *Fitness – 95/65, 80 single unders Open Athletes Squat Clean Primer 5 sets of the following complex Pausing Clean pull 3-position squat clean […]

West End CrossFit – CrossFit “Amphibious” (Time) 3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter Row

West End CrossFit – CrossFit Push Press (1 x 10) Work up to a heavy set of 10 “Clothesline” (AMRAP – Reps) AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps […]

West End CrossFit – CrossFit “Flip Flop” (Time) 30-20-10: Kettlebell Swings (53/35) Calorie Bike Directly into… 10-20-30: Deadlifts (135/95) Calorie Row **Women Complete (21-15-9, 9-15-21) Calories on Machines. Open Athletes “Two Tone” 30-20-10: Hang Power Clean (115/80) Calorie Bike Directly into… 10-20-30: Deadlifts (205/145) Calorie Row Women complete (21-15-9, 9-15-21) on machines Strict Gymnastics AMRAP […]

West End CrossFit – CrossFit Front Squat (3 x 5) “Wasabi” (Time) For Time: 1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees *Fitness – 95/65 Open Athletes Snatch On the Minute x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%) Minute 4: Rest Minutes 5-6-7: […]

West End CrossFit – CrossFit “Jim” (Time) 9 Rounds: 24 Pushups 8 Deadlifts (215/135)