• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD'S ARCHIVE

  • Thursday 10-20-11

    By Jen | In WOD | on October 19, 2011

    “Fran” 21-15-9 Thrusters 95/65 Pull ups

    CONTINUE READING
  • Wednesday 10-19-11

    By Jen | In WOD | on October 18, 2011

    Strict press 5-5-5-5-5 THEN

    CONTINUE READING
  • Tuesday 10-18-11

    By Jen | In WOD | on October 17, 2011

    21-18-15-12-9-6-3 Kettlebell swings 1.5/1pood Box jumps

    CONTINUE READING
  • Monday 10-17-11

    By Jen | In WOD | on October 16, 2011

    “The Chief” AMRAP 3 min 3 Power cleans 135/95 6 Push ups 9 Air squats Rest 1 minute in between cycles.  Complete a total of 5 cycles. REMINDER: West End CrossFit is hosting Barbells for Boobs on Saturday Oct 29th.  If you plan to participate/donate, please register HERE.  The cost is $35 and includes a really […]

    CONTINUE READING
  • Saturday 10-15-11

    By Jen | In WOD | on October 15, 2011

    Teams of 2 complete the following: AMRAP 20 min 10 Kettlebell swing 10 Parallette lateral hops 100m sprint 10 Partner wall balls *One partner working at a time on the kettlebell swings and lateral hops.  Both partners sprint together and then perform partner wall balls over the pull up rig.

    CONTINUE READING
  • Friday 10-14-11

    By Jen | In WOD | on October 13, 2011

    Make up a missed WOD Reminder – West End CrossFit is participating in BARBELLS FOR BOOBS on Saturday October 29th.  Please follow this link to register for the event!

    CONTINUE READING
  • Thursday 10-13-11

    By Jen | In WOD | on October 12, 2011

    Snatch balance 3-3-3-1-1-1-1 We want you more concerned with the mechanics of the movement than the amount of weight you put on the bar.  Do a few light sets, get comfortable with the snatch balance and gradually increase your load to a heavy 1 rep.

    CONTINUE READING
  • Wednesday 10-12-11

    By Jen | In WOD | on October 11, 2011

    AMRAP 20 minutes 20 Double unders 10 Air squats 5 Handstand push ups 1 Rope climb* *The sub for 1 rope climb is 7 pull ups If you are unable to do handstand push ups we will help you modify! Check out the following post from CrossFit Lisbeth.  That You’re here

    CONTINUE READING
  • Tuesday 10-11-11

    By Jen | In WOD | on October 10, 2011

    800m Run 21 Push press* 115/75 1000m Row 21 Push press *Be sure to push PRESS not push JERK.  There is no re-bending of the knee on the push press. Choose a mid-range weight.   Remember, everyone’s rx means something different!

    CONTINUE READING
  • Monday 10-10-11

    By Jen | In WOD | on October 9, 2011

    Find your new deadlift 1 rep max! We are at the end of our 2 cycles of  Wendler and it’s time to find out how much stronger you are. Be sure to use your time wisely.  Warm up thoroughly, get your mobility work in and then hit the barbell.  Do a few warm up sets […]

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.