Push Jerk 6 x 2 Conditioning WOD 2 Cycles AMRAP 5 min 3 Front Squats 125/85 3 Push Jerks 6 Pull ups Rest 1 minute between rounds Compare to 4-10-12

Take 15 minutes to work up to a heavy 1 rep snatch Then Snatch Grip Deadlift 4 x 3 (Please see your coach for percentages as this will be dependent on several factors) Mid-thigh High Pulls 4 x 2 Conditioning WOD 2 x 500m row REST 2 min between efforts

“31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will […]

News and updates 31 Heroes is this Saturday August 4th!  We will run the WOD during regular scheduled classes at 8 and 9:30am. You can register to participate with West End CrossFit by following this LINK. Today’s WOD AMRAP 5 min 20 Double unders 12 Push press 6 Toes to bar REST 2 min between rounds […]

News and updates 31 Heroes is this Saturday August 4th!  We will run the WOD during regular scheduled classes at 8 and 9:30am. You can register to participate with West End CrossFit by following this LINK. Today’s WOD Wendler Cycle Week 3 – Back Squats 75% x 5 85% x 3 95% x 1+ Conditioning […]

News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! Today’s WOD Teams of 2 4 Rounds 100 Double unders 30 Ground to Overhead 115/85 10 Pistols *1 Partner working at a […]

HAPPY BIRTHDAY KHEPRI! News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! Today’s WOD 800m Run 21  Box jumps 9  Weighted sit ups 600m Run 15 Box jumps 15 Weighted sit […]

Wendler Week 2 Back Squats 70% x 3 80% x 3 90% x 3+ Conditioning WOD EMOTM (Every minute on the minute) for 8 minutes 5 Goblet Squats 25 Double unders

News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! Today’s WOD AMRAP 13 min 4 HSPU 8 Power cleans 135/95 12 pull ups

News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! 10 Things EVERY CrossFitter Needs to Know  Today’s WOD Power snatch – Hang snatch – Snatch  Work up to 60%  x 3 […]