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WOD'S ARCHIVE

  • Tuesday 1-24-12

    By Jen | In WOD | on January 23, 2012

    “Elizabeth” 21-15-9 Squat cleans 135/95 Ring dips Skill work Clean high pulls 3 x 3

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  • Monday 1-23-12

    By Jen | In WOD | on January 22, 2012

    Wendler Cycle Week 1 OHS 65% x 5 75% x 5 85% x 5+ Conditioning WOD AMRAP 5 min 250m Row 25 Double unders This past weekend several of our West End CrossFit athletes competed in the SuperFit Games presented by CrossFit Charlottesville.  Very impressive showing by Kara, Kim, Anne, Tim and Brandon!  Proud to […]

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  • Thursday 1-19-12

    By Jen | In WOD | on January 18, 2012

    HAPPY BIRTHDAY TIM! Reminder that West End CrossFit will be CLOSED for ALL CLASSES on Saturday Jan 21.  Join us as we support Kara, Candice, Kim, Anne, Brandon and Tim as they compete at the SuperFit Games in Charlottesville, VA.    Today’s WOD 3 Cycles AMRAP 5 min 6 push press 95/65 9 toes to […]

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  • Wednesday 1-18-12

    By Jen | In WOD | on January 17, 2012

    3 x 3 Shrug/Drop (Cleans) The purpose of the shrug/drop is to focus on the third pull of the clean. Shrug shoulders to your ears and PULL your body under the barbell, FAST. Conditioning WOD 3 Rounds 15 Power cleans 135/95 SCALE as needed 15 Barbell lateral hops

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  • Tuesday 1-17-12

    By Jen | In WOD | on January 16, 2012

    Find a 1 rep max on OHS for new Wendler Cycle starting next week. Warm with empty barbell then 5-3-3-1-1-1 *If flexibility issues prevent you from doing OHS, we will substitute with back squats. Then AMRAP 6 min 5 snatch balance 65/45 5 Burpees Post WOD mobility HIP FLEXORS Yesterday’s “Helen” times.  Nice work everyone! […]

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  • Monday 1-16-12

    By Jen | In WOD | on January 15, 2012

    “Helen” 3 Rounds 400m Run 21 Kettlebell swings 1.5/1 pood 12 Pull ups For those of you participating in the Paleo nutrition AND performance challenge, this is your benchmark WOD.  We will retest this particular WOD at the completion of the challenge.  For those of you who are on the fence about participating, I highly […]

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  • Saturday 1-14-12

    By Jen | In WOD | on January 13, 2012

    Teams of 2 complete the following AMRAP 12 min 5 Kettlebell Goblet squats 1.5/1 pood 8 Push press (1 barbell) 11 Ab mat sit ups *One person working at a time.  Partner A completes 5 squats then Partner B completes 5 squats.  Same for push press and sit ups.  One round is complete after Partner […]

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  • Thursday 1-12-12

    By Jen | In WOD | on January 11, 2012

    5 x 2 Clean pull – Mid thigh squat clean – High hang squat clean Conditioning WOD 3 rounds 400m run 10 Overhead squats RX 115/75 Clean pulls

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  • Wednesday 1-11-12

    By Jen | In WOD | on January 10, 2012

    Deadlift 5 x 3 STRICT form, no loss of lumbar curve, hips and chest rise at the same rate.  Choose weights that allow for this stipulation. Conditioning WOD 3 Rounds 35 Double unders 10 Pull ups Rest 2 minutes Repeat once more for a total of 2 cycles

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  • Tuesday 1-10-12

    By Jen | In WOD | on January 9, 2012

    4 rounds for time 20 Wall balls 20 Kettlebell swings (American) 20 Cal on the row *Time cap of 20 minutes   I know we have limited space up front but we need members to hang in that area until the previous class is done with their WOD.  This is for your safety and for […]

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