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  • Halloween 2011

    By admin | In Community | on October 31, 2011
  • Tuesday 11-1-11

    By Jen | In WOD | on October 31, 2011

    4 Rounds 10 Hang power snatches 95/65 10 Box jumps 24/20″ EMOTM perform 10 Double unders Skill – Snatch high pulls Amy on her way to a 20# PR on the front squat.  Final number?  180#

  • Monday 10-31-11

    By Jen | In WOD | on October 30, 2011

    Find your 1 rep max on the Front Squat. This number will be used in our next Wendler cycle starting next week! THEN Max reps STRICT pull ups.  This value will be used for pull up progressions during the month of November which will be known as “No Kipping November.”  I know, I know.  We’ve […]

  • Friday 10-28-11

    By Jen | In WOD | on October 27, 2011

    Make up a missed WOD BARBELLS FOR BOOBS TOMORROW OCT 29th!  YOU MUST REGISTER IN ORDER TO PARTICIPATE.  The cost is $35 and every penny goes to Mammograms in Action.  Please follow this LINK to register.  Under “Search” type in West End CrossFit and follow the instructions.  Registration is NOT closed.  If you are having difficulty registering […]

  • Thursday 10-27-11

    By Jen | In WOD | on October 26, 2011

    AMRAP 4 min 12 Russian kettlebell swings 1.5/1pood 5 Ring dips REST 2  min AMRAP 4 min 12 Lateral hops 5 Strict press 85/55 SKILL – Shrug/drop with barbell in preparation for cleans Barbells for Boobs this Saturday!  First heat begins at 8am and subsequent heats will begin every half hour.  Please be sure to […]

  • Wednesday 10-26-11

    By Jen | In WOD | on October 25, 2011

    3 Rounds for time 500m Row 25 Double unders 10 Box jumps 24/20 This WOD is meant to be a sprint.  Attack it!  While rowing, remember that higher stroke rates do not equal efficiency.  Use those big strong legs to generate lots of power on your strokes and be sure to recover on the way […]

  • Tuesday 10-25-11

    By Jen | In WOD | on October 24, 2011

    AMRAP 20 min 10 Wall balls 8 Pull ups 6 Deadlifts 185/135 Volunteers are needed in search for a missing 9-year-old Hanover boy with autism.  He has been missing since Sunday afternoon.  Details of the search can be found here.  Volunteers will meet Tuesday morning at the main parking area at Kings Dominion.  

  • Monday 10-24-11

    By Jen | In WOD | on October 23, 2011

    Overhead Squat 3-3-3-3-3 Core work 20 Shoot throughs/Then accumulate 2 minutes EACH in as few rounds as possible on planks front, left side and right side. Congratulations to ALL who participated in the Wintergreen Tough Mudder over the weekend!  Karen, Brandon, Kathryn, Rick, Candice, Debo and Tim and myself completed this nasty course on Sunday. […]

  • Saturday 10-22-11

    By Jen | In WOD | on October 22, 2011

    Teams of 2 work together to complete the following 100 Burpees 100 Knees to elbows 100 1 arm kettlebell overhead walking lunges 16kg/12kg 2000m Row *1 person works at a time.  All reps must be completed on each station before moving on to the next GOOD LUCK TO ALL TOUGH MUDDER PARTICIPANTS TODAY AND TOMORROW!

  • Friday 10-21-11

    By Jen | In WOD | on October 20, 2011

    Make up a missed WOD A few of your fellow West End CrossFitters are participating in this weekend’s Tough Mudder at Wintergreen.  It’s gonna be COLD!