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WOD'S ARCHIVE

  • Wednesday 11/21/18

    By Wodify | In WOD | on November 20, 2018

    West End CrossFit – CrossFit Paused Front Squat (1 x 1) Build to a heavy single with a 3 second pause in the bottom. “Breaking Bad” (Time) 3 Rounds 30/21 Calorie Row 30 Kettlebell Swings (53/35) 30 Front Squats (95/65) Open Athletes Barbell Cycling On the 0:00 – 1 “Big Clean” Complex @45% of 1RM […]

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  • Tuesday 11/20/18

    By Wodify | In WOD | on November 19, 2018

    West End CrossFit – CrossFit “Rush Hour” (5 Rounds for time) 5 Rounds on the 4:00 15/12 Calorie Bike OR Row 10 Lateral Barbell Burpees 5 Power Snatches (135/95) *Fitness – 95/65 Open Athletes Handstand push ups (Strict) Max Reps Following, rest as needed, into 4 sets: 40% of the above max set of strict […]

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  • Monday 11/19/18

    By Wodify | In WOD | on November 18, 2018

    West End CrossFit – CrossFit Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Open Athletes Stamina Squat Alternating OTM x 12 (6 Rounds) Odd minutes – 3 Front squats Even Minutes – 6 Back squats Both lifts are performed at 61% of e Estimated 1RM front squat. “Jackie” Midline AMRAP 8 min […]

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  • Sunday 11/18/18

    By Wodify | In WOD | on November 17, 2018

    West End CrossFit – CrossFit “Clockwork” (AMRAP – Rounds and Reps) AMRAP 20: 400 Meter Run 12 Box Jumps (24/20) 21 AbMat Sit-Ups

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  • Saturday 11/17/18

    By Wodify | In WOD | on November 16, 2018

    West End CrossFit – CrossFit “Iron Fist” (Time) Teams of 3 5 Rounds (30 Minute Cap): 100/70 Calorie Bike 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115 FITNESS – Round 1: 65/45 Round 2: 75/55 Round 3: 95/65 Round […]

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  • Friday 11/16/18

    By Wodify | In WOD | on November 15, 2018

    West End CrossFit – CrossFit “Cover Girl” (AMRAP – Rounds and Reps) AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining: Max Rounds “Cindy” 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats *Fitness – 65/45 Open Athletes Clean & Jerk Complex 5 sets of 1 Hang […]

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  • Thursday 11/15/18

    By Wodify | In WOD | on November 14, 2018

    West End CrossFit – CrossFit Pausing power clean (1 x 2) Pause for 2 seconds at the kneeBuild to a heavy set of 2 – Relative for the day “Cold Feet” (AMRAP – Rounds and Reps) AMRAP 12: 20 Double Unders, 1 Power Clean (165/115) 20 Double Unders, 2 Power Cleans (165/115) 20 Double Unders, […]

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  • Wednseday 11/14/18

    By Wodify | In WOD | on November 13, 2018

    West End CrossFit – CrossFit “Wrecking Crew” (Time) Teams of 2 For Time (25 Minute Cap): 5 Rounds 100 Weighted Run 200 Meter Run 40/30 Calorie Row *Partner 1 runs 100 meters with Wreck Bag, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.* Open Athletes […]

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  • Tuesday 11/13/18

    By Wodify | In WOD | on November 12, 2018

    West End CrossFit – CrossFit “Nick” (AMRAP – Rounds and Reps) AMRAP 20: 10 Thrusters (135/95) 30 Calorie Bike 16 CTB Pull-ups *Performance – Chin over bar pull ups *Fitness – Thrusters 95/65, Chin over bar pull ups Open Athletes Strict gymnastics On a 12:00 clock 3 strict ring muscle ups 25′ handstand walk 16 […]

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  • Monday 11/12/18

    By Wodify | In WOD | on November 11, 2018

    West End CrossFit – CrossFit Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as […]

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