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WOD'S ARCHIVE

  • Thursday 1/31/19

    By Wodify | In WOD | on January 30, 2019

    West End CrossFit – CrossFit “No Brainer” (5 Rounds for weight) On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 6 Deadlifts Build in Load on the Deadlift

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  • Wednesday 1/30/19

    By Wodify | In WOD | on January 29, 2019

    West End CrossFit – CrossFit “Girl Power” (AMRAP – Rounds and Reps) AMRAP 18 min 21/15 Cal Assault Bike OR Row 3 Rounds of “Cindy” 10 Power snatches 115/80 *Fitness – 75/55“Cindy” 5 pull ups 10 push ups 15 Air squat Open Athletes On the 0:00…Stamina Squatting On the 2:00 x 5 Rounds 3 Front […]

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  • Tuesday 1/29/19

    By Wodify | In WOD | on January 28, 2019

    West End CrossFit – CrossFit “Layup” (Time) For Time: 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14) *Fitness – 75-60-45-30-15 single unders Open Athletes “Layup” For Time: 25-20-15-10-5 Box Jump Overs 24/20 Toes to bar Directly into 5-10-15-20-25 Hang Power Snatch 75/55 Wallballs Row Conditioning On the 0:00 50/35 cal […]

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  • Monday 1/28/19

    By Wodify | In WOD | on January 27, 2019

    West End CrossFit – CrossFit Push Jerk (1 x 3) Build to a heavy set of 3 “Go Fish” (Time) For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) *Fitness – 95/65 Open Athletes “Racehorse” Week 3 Starting the week with gymnastics work, not […]

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  • Sunday 01/27/2019

    By Wodify | In WOD | on January 26, 2019

    West End CrossFit – CrossFit Metcon 1.: Metcon (Time) OPEN & PERFORMANCE “Under Fire” For Time: 100 Double Unders, 50 Air Squats, 25 Push-ups 80 Double Unders, 40 Air Squats, 20 Push-ups 60 Double Unders, 30 Air Squats, 15 Push-ups 40 Double Unders, 20 Air Squats, 10 Push-ups 20 Double Unders, 10 Air Squats, 5 […]

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  • Saturday 1/26/19

    By Wodify | In WOD | on January 25, 2019

    West End CrossFit – CrossFit “Road Rash” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25 min 30 Dumbbell Hang Clean and Jerk 50/35 30 Alternating Dumbbell Power Snatches (50/35) 30 Chest to Bar Pull-ups 45 cal Bike OR Row *Fitness – 35/25, pull ups

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  • Friday 1/25/19

    By Wodify | In WOD | on January 24, 2019

    West End CrossFit – CrossFit “Sea Legs” (Time) 3 Rounds: 500 Meter Row 12 Front Squats (155/105) 21 Box Jump Overs (24/20) *Fitness – 115/80 Open Athletes “Sea Legs” Part A For time 2 Rounds 30/21 Cal Row 25 Box jump overs 24/20 20 Front Squats 135/95 Time Remaining in the 15:00 Cap can be […]

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  • Thursday 1/24/19

    By Wodify | In WOD | on January 23, 2019

    West End CrossFit – CrossFit Shoulder Press (1 x 5) Shoulder Press (1 x 3) Shoulder Press (1 x 1) “Body Armor” (AMRAP – Rounds and Reps) AMRAP 13: 10 Strict Toes to Bar 10 Strict Presses (95/65) 100′ Walking Lunge *Fitness – 20 ab mat sit ups, 65/45

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  • Wednesday 1/23/19

    By Wodify | In WOD | on January 22, 2019

    West End CrossFit – CrossFit “Frank the Tank” (3 Rounds for reps) AMRAP 5: Buy-in: 50 Wallballs (20/14#) 12 Deadlifts (185/135#) 12 Bar-Over Burpees Rest 5:00 AMRAP 5: Buy-in: 35 Wallballs (20/14#) 9 Deadlifts (225/155#) 9 Bar-Over Burpees Rest 5:00 AMRAP 5: Buy-in: 20 Wallballs (20/14#) 6 Deadlifts (275/185#) 6 Bar-Over Burpees*Fitness – Wall balls […]

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  • Tuesday 1/22/19

    By Wodify | In WOD | on January 21, 2019

    West End CrossFit – CrossFit “Chain Reaction” (Time) 3 Rounds 21/15 Calorie Bike 21 Pull-ups Directly into… 3 Rounds 9 Power Cleans (115/80) 9 Push Jerks (115/80) *Fitness – 75/55 Open Athletes Gymnastics Conditioning 10:00 Effort on Athlete’s Choice – Bike, Row or Run On the 2:00 – 30% of Max Ring Muscle Ups On […]

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