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WODs

  • Wednesday 11/20/19

    By Wodify | In WOD | on November 19, 2019

    West End CrossFit – CrossFit 1 Pausing Back Squat + 1 Back Squat (Weight) Build to a heavy complex 1 Pausing back squat 1 Back Squat *Pause for 3 seconds in the bottom of the squat. “Step Aerobics” (Time) 3 Rounds For Time: 30 Slamballs (30/20) 20/14 Calorie Assault Bike OR Row 20 Single Dumbbell […]

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  • Tuesday 11/19/19

    By Wodify | In WOD | on November 18, 2019

    West End CrossFit – CrossFit “Piggy Back” (Time) Teams of 2 12 Rounds For Time: 12 Alternating Dumbbell Snatches (50/35) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run *Switch After Fully Completed Rounds (6 Each)

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  • Monday 11/18/19

    By Wodify | In WOD | on November 17, 2019

    West End CrossFit – CrossFit Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

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  • Sunday 11/17/19

    By Wodify | In WOD | on November 16, 2019

    West End CrossFit – CrossFit “Sunday Scaries” (Time) 3 Rounds 200 Meter Farmers Carry (53’s/35’s) 30/21 Calorie Assault Bike 400 Meter Row *If unable to assault bike, then 800m Row instead of 400m.

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  • Saturday 11/16/19

    By Wodify | In WOD | on November 15, 2019

    West End CrossFit – CrossFit “Partner Cindy” (AMRAP – Reps) AMRAP 15 min 5 Pull ups 10 Push Ups 15 Air squats

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  • Friday 11/15/19

    By Wodify | In WOD | on November 14, 2019

    West End CrossFit – CrossFit Goat OTM (No Measure) OTM 20 min Even – Goat 1 Odd – Goat 2 Coaches will help you decide on movements and rep scheme.

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  • Thursday 11/14/19

    By Wodify | In WOD | on November 13, 2019

    West End CrossFit – CrossFit “Mind Controller” (AMRAP – Rounds and Reps) AMRAP 15 min 7 Toes to bar 7 Push press 115/85 200m Row *Fitness – 95/65

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  • Wednesday 11/13/19

    By Wodify | In WOD | on November 12, 2019

    West End CrossFit – CrossFit “Rugrats” (5 Rounds for time) 5 Rounds On the 4:00 9 Burpee Box Jumps (24/20) 15 Dumbbell Front Squats (50’s/35’s) 15/12 Calorie Bike OR Row *Fitness – 356’s/25’s

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  • Tuesday 11/12/19

    By Wodify | In WOD | on November 11, 2019

    West End CrossFit – CrossFit Deadlift (1 x 5) Build to a heavy for the day set of 5 “Detention” (AMRAP – Rounds and Reps) AMRAP 12 min 6 Strict HSPU 9 Deadlifts 225/155 30 Double unders

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  • Monday 11/11/19

    By Wodify | In WOD | on November 10, 2019

    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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