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WOD'S ARCHIVE

  • Saturday 12-17-11

    By Jen | In WOD | on December 18, 2011

    5 Rounds For time 6 Thrusters 115/85 12 Pull ups 30 Double unders

    CONTINUE READING
  • Thursday 12-15-11

    By Jen | In WOD | on December 14, 2011

    3 x 5 Deadlift THEN 3 Rounds 1 minute max effort wall balls Rest 20 seconds 1 minute max effort row for meters Rest 20 seconds 1 minute max effort burpees Rest 20 seconds

    CONTINUE READING
  • Wednesday 12-14-11

    By Jen | In WOD | on December 13, 2011

    WOD Courtesy of CrossFit Reston 21 Power cleans 135/95 63 Double unders 15 Power cleans 45 Double unders 9 Power cleans 27 Double unders  

    CONTINUE READING
  • Tuesday 12-13-11

    By Jen | In WOD | on December 12, 2011

    HAPPY BIRTHDAY RICK! “B1” 3 Rounds 400m Run 21 Kb swings (American) 1.5/1 pood 15 Knee to elbow 9 Ring dips Be sure to wear layers for the run!

    CONTINUE READING
  • Monday 12-12-11

    By Jen | In WOD | on December 11, 2011

    Wendler Cycle Week 2 – Front Squat 70% x 3 80% x 3 90% x AMRAP

    CONTINUE READING
  • Saturday 12-10-11

    By Jen | In WOD | on December 10, 2011

    HAPPY BIRTHDAY BECKIE AND KIM! AMRAP 15 min 5 Hang power snatches 75/55 7 Overhead squats 12 Box jumps

    CONTINUE READING
  • Friday 12-9-11

    By Jen | In WOD | on December 8, 2011

    Make up a missed WOD Audrey will be leaving us for good this weekend.  She’s on to bigger and better things in Florida.  🙂  Audrey, we all wish you nothing but the best and hope that you are wildly successful and happy.  You are ALWAYS welcome at West End CrossFit so don’t be a stranger! […]

    CONTINUE READING
  • Thursday 12-8-11

    By Jen | In WOD | on December 7, 2011

    “Diane” 21-15-9 Deadlift HSPU *If you are still doing modified push ups there is no need to work up to the HSPU progression for this WOD.  Get into the plank position chest to deck push up for at least 10-15 consecutive reps before moving onto HSPU progressions. *Deadlift weight – The weight should be challenging […]

    CONTINUE READING
  • Wednesday 12-7-11

    By Jen | In WOD | on December 6, 2011

    Row 4 minutes Rest 1 minute Row 3 minutes Rest 1 minute Row 2 minutes Rest 1 minute Row 1 minute Score is total distance covered Half the class will row while the other half works snatches for skill work.  At the completion of the rowing WOD, groups will switch. Today’s WOD courtesy of CrossFit One […]

    CONTINUE READING
  • Tuesday 12-6-11

    By Jen | In WOD | on December 5, 2011

    Push Jerk 3 x 3 THEN 3 Rounds 10 Push jerk @ approx 50% of your 3 rep max 15 Knee to elbow 20 Lateral barbell jumps PURPOSE

    CONTINUE READING
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