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WODs

  • Friday 10/19/18

    By Wodify | In WOD | on October 18, 2018

    West End CrossFit – CrossFit Front Squat (1x 1) Tempo heavy single – 5 seconds down, 3 second pause “Nine Yards” (AMRAP – Reps) AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie […]

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  • Thursday 10/18/18

    By Wodify | In WOD | on October 17, 2018

    West End CrossFit – CrossFit “Surf and Turf” (Time) For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Plate ground to overhead (45/25) 50 AbMat Sit-ups 70/50 Calorie Row

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  • Wednesday 10/17/18

    By Wodify | In WOD | on October 16, 2018

    West End CrossFit – CrossFit “Run Wild” (Time) 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) **Performance & Fitness – hang power snatches Performance – 75/55, Fitness – 65/45 Open Athletes Handstand Walk Practice Spend 15:00 in practice. Jerk Technique Pausing Split Jerk 3 sets of 2 Pause in dip for 2 sec […]

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  • Tuesday 10/16/18

    By Wodify | In WOD | on October 15, 2018

    West End CrossFit – CrossFit Power Clean (1 x 5) Build to a heavy touch and go 5 rep “Guard Rail” (3 Rounds for reps) AMRAP 3: 9/6 Calorie Bike OR row 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike OR row 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: […]

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  • Monday 10/15/18

    By Wodify | In WOD | on October 14, 2018

    West End CrossFit – CrossFit “La-la Land” (4 Rounds for reps) 4 Rounds: 1 Minute Toes to Bar 1 Minute Reverse Lunges 1 Minute Single Arm Dumbbell Push Press (50/35) 1 Minute Box Jumps (24/20) 1 Minute Rest *Fitness – Push press (35/25) Open Athletes Snatch On the Minute x 12: Minutes 1-2-3: Snatch Pull […]

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  • Sunday 10/14/18

    By Wodify | In WOD | on October 13, 2018

    West End CrossFit – CrossFit “Ground Control” (Calories) On the Minute x 16 (4 Rounds): Minute 1: 15 Burpees Minute 2: 15 Kettlebell Swings (53/35) Minute 3: Max Calorie Row Minute 4: Rest

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  • Saturday 10/13/18

    By Wodify | In WOD | on October 12, 2018

    West End CrossFit – CrossFit “Stop, Drop, & Roll” (Time) Teams of 3 For Time (30 Minute Cap): 1,200 Meter Wreck Bag Hill Run (70/50) 200/140 Calorie Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Squat Cleans (115/80) *Fitness – 95/65

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  • Friday 10/12/18

    By Wodify | In WOD | on October 11, 2018

    West End CrossFit – CrossFit “Tread Water” OPEN & PERFORMANCE (Time) 2k Row 150 Double Unders 10 Rounds of Cindy*Fitness – 300 singles Open Athletes Squat clean primer 4 sets of the complex: 1 Clean pull + 3 tall cleans + 1 hang squat clean + 1 squat clean Set 1 – 35% of 1rep […]

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  • Thursday 10/11/18

    By Wodify | In WOD | on October 10, 2018

    West End CrossFit – CrossFit “Better Half” (Weight) On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 DeadliftsSame weight across on the strict presses. Looking to build to a heavy single on the deadlift. Score is 1 rep deadlift. 1-Mile Run (Time) Max Effort 1-Mile Run

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  • Wednesday 10/10/18

    By Wodify | In WOD | on October 9, 2018

    West End CrossFit – CrossFit “Long Gone” (3 Rounds for reps) 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike *Rest 1 min between rounds*Fitness – Wallball (14/10) Dumbbell snatch (35/25) Open Athletes Jerks Pausing Split Jerk: 3×2 In dip – pause for a full 2 seconds In catch – […]

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