• 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

  • Tuesday 10/3/17

    By Wodify | In WOD | on October 2, 2017

    West End CrossFit – CrossFit “Undertow” (Time) 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) Open Athletes 1. Handstand Push-up Test Max Strict Handstand Push-ups 3. Midline For Quality: 21-18-15-12-9 Weighted Abmat Sit-Ups (25/15) Weighted Hip Extensions (25/15)

    CONTINUE READING
  • Monday 10/2/17

    By Wodify | In WOD | on October 1, 2017

    West End CrossFit – CrossFit “Eighteen Wheeler” (AMRAP – Rounds and Reps) AMRAP 18: 12 Calorie Assault Bike/Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar Open Athletes 1. Ring Muscle-Up Test Max Set 1 attempt 3. Pause Overhead Squat Build to a Moderate Single 3 second pause 4. Squat Snatch On […]

    CONTINUE READING
  • Sunday 10/1/17

    By Wodify | In WOD | on September 30, 2017

    West End CrossFit – CrossFit “Jim” (Time) 9 Rounds: 24 Pushups 8 Deadlifts (215/135)

    CONTINUE READING
  • Saturday 9/30/17

    By Wodify | In WOD | on September 29, 2017

    West End CrossFit – CrossFit “Lava Run” (Time) 600 Meter Hill Run 50 Overhead Squats (45/35) 600 Meter Hill Run 50 Thrusters (45/35) 600 Meter Hill Run 50 Front Squats (45/35) *Athletes have the option of partnering. Run is done together. Barbell movements may be divided however you like. Increase the weight to 95/65 if […]

    CONTINUE READING
  • Friday 9/29/17

    By Wodify | In WOD | on September 28, 2017

    West End CrossFit – CrossFit Power Clean (1 x 1) Build to a heavy single for the day Power Clean (6 x 5) “Pull Over” (Time) For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell BurpeesFITNESS – 115/80 Open Athletes 1. Clean and Jerk On the Minute x 8 2 Squat […]

    CONTINUE READING
  • Thursday 9/28/17

    By Wodify | In WOD | on September 27, 2017

    West End CrossFit – CrossFit “Playground” (Time) 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53)FITNESS – 53/35 Goblet squat & kbs

    CONTINUE READING
  • Wednesday 9/27/17

    By Wodify | In WOD | on September 26, 2017

    West End CrossFit – CrossFit Front Squat (1 x 1) OPEN & PERFORMANCE – Pausing Front Squat – Build to Heavy Single Front Squat – Build to Heavy Single FITNESS – Pausing Front Squat – 5 sets of 3 Front Squat – 5 sets of 3 Front Squat (1 x 1) 3 sec pausing front […]

    CONTINUE READING
  • Tuesday 9/26/17

    By Wodify | In WOD | on September 25, 2017

    West End CrossFit – CrossFit “Captain Crunch” (3 Rounds for calories) AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in […]

    CONTINUE READING
  • Monday 9/25/17

    By Wodify | In WOD | on September 24, 2017

    West End CrossFit – CrossFit “Double Take” (AMRAP – Reps) AMRAP 15: 55 Power Snatches (95/65#) 55 Pull-ups 55 Cal Row 55 Handstand Push-upsPERFORMANCE – DB Push press 35/25 FITNESS – Power snatches 75/55 DB Push press – 35/25 Open Athletes DELOAD WEEK 1. Snatch On the Minute x 8: Hang Power Snatch + Power […]

    CONTINUE READING
  • Sunday 9/24/17

    By Wodify | In WOD | on September 23, 2017

    West End CrossFit – CrossFit “Dreamboat” (Time) 21-18-15-12-9-6-3 Calorie Row Strict Press (75/55)*Same cal assault bike is an option. PERFORMANCE – 64/45 FITNESS – 55/35

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.