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WOD'S ARCHIVE

  • 7-25-11

    By Jen | In WOD | on July 25, 2011

    Deadlift to pockets – Be sure to shrug! 3 x 3 Shrug/drop (into full front squat position) 3 x 3 *Use a barbell only for this sequence.  Focus on SPEED, PULLING yourself under the bar and landing TIGHT in the front squat. Power OR squat cleans 5 x 2 The goal is to work up […]

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  • 7-23-11

    By Jen | In WOD | on July 23, 2011

    3 Rounds Double unders Burpees Kettlebell swings Wall balls Knee to elbow *1 minute of work on each station for max reps.  1 minute of rest in between rounds

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  • 7-22-11

    By Jen | In WOD | on July 22, 2011

      Make up a missed WOD        

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  • 7-21-11

    By Jen | In WOD | on July 21, 2011

    Partner Rowing! Row 250m Row 500m Row 750m Row 500m Row 250M * One partner working at a time.  Your rest is the amount of time it takes your partner to row the specified distance.

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  • 7-20-11

    By Jen | In WOD | on July 20, 2011

    Deadlift 4 x 5 Rest 90 sec in between sets If you have a 1rep max established, do straight sets at approx 75%

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  • 7-19-11

    By Jen | In WOD | on July 19, 2011

    3 Rounds 21 Thrusters 85/55 15 Box jumps *2 Burpee penalty every time thrusters are broken up Yet more evidence  that refined carbs make individuals fat NOT the consumption of fat.

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  • 7-18-11

    By Jen | In WOD | on July 18, 2011

    Snatch balance 4 x 5 If you have never performed a snatch balance, start with PVC pipe and gradually add load if you are able. TABATAS Row (cal) Push ups (Advanced – Ring dips) Sit ups Lateral barbell jumps

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  • 7-15-11

    By Jen | In WOD | on July 15, 2011

    Make up a missed WOD Reminder: Nutrition seminar tomorrow!  All group classes are cancelled at the box Tim and Kathryn will be running a 9AM class at the Godwin High School Track HAPPY BIRTHDAY, PAT!

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  • 7-14-11

    By Jen | In WOD | on July 14, 2011

    400m Run 10 Power snatches 95/65 20 Medball cleans 30 Toe to bar 40 Lateral barbell jumps 30 Toe to bar 20 Medball cleans 10 Power snatches 400m Run The Family You Find – This post from CrossFit Lisbeth pretty much sums up how I feel about you all at West End CrossFit!  Check it […]

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  • 7-13-11

    By Jen | In WOD | on July 13, 2011

    4 Rounds 5 Power cleans Rx+ 175/120  Rx 135/95 25 Double unders 250m Row So quite a few of you have had some serious ripping going on lately.  Check out the following post from Centurion CrossFit on hand maintenance.  This is probably THE most comprehensive post I’ve seen regarding the topic.  Included are instructional videos on […]

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