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WODs

  • Tuesday

    By Wodify | In WOD | on January 25, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 20 Alt Shoulder Taps 5 Knee Push-Ups 10 Up Downs 10 See-Saw Bent Over Row Workout Metcon (Time) FOR TIME 200m DB Carry (50/35)|(35/20)* 20 Burpees 6 Strict Pull ups 40 Jumping Lunges 6 Strict Pull ups 20 Renegade Rows 6 Strict Pull ups […]

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  • Monday

    By Wodify | In WOD | on January 24, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 1:00 Row 10 Strict Press 10 Sumo Deadlift Workout Metcon (Time) 2 ROUNDS FOR TIME 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65)|(65/45) Sumo Deadlift High-Pull Sit-Ups (Score is Time) KG BB: (42.5/30)|(30/20) Finisher Metcon (Weight) EMOM x 6 MINUTES MIN 1 […]

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  • Sunday

    By Wodify | In WOD | on January 23, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 1:00 Bike (Easy) 5 Inch Worms w/ Push-Up :30 Plank 5 Up-Down Broad Jumps 20 Banded Face Pulls 5 Tempo Ring Rows (30X1) Extended Warm-up Metcon (No Measure) EMOM x 6 MINUTES MIN 1 – :45 Max Hollow Body Hang MIN 2 […]

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  • Saturday

    By Wodify | In WOD | on January 22, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME* 30 Power […]

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  • Friday

    By Wodify | In WOD | on January 21, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike Strength […]

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  • Thursday

    By Wodify | In WOD | on January 20, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Bootstrappers 10 Scap Pull-Ups 10 “Perfect Stretch”* Into… AMRAP x 6 MINUTES :30 Jump Rope** 12 KB Sumo Romanian Deadlifts 10 Kipping Swings 24 Alt Reverse Lunges *Perfect Stretch = Samson Lunge + Hamstring Stretch + Groiner on one side, then switch **1st […]

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  • Wednesday

    By Wodify | In WOD | on January 19, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, […]

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  • Tuesday

    By Wodify | In WOD | on January 18, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 BB Sumo Good Morning 10 Alt. Step Ups 10 Alt. Slow Deadbugs Strength Metcon (Weight) 3 SETS FOR QUALITY 5 Tempo Sumo Deadlift (30X1)* 10/10 DB Suitcase Split Squats 20 Slow Alt. […]

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  • Monday

    By Wodify | In WOD | on January 17, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard. **In a […]

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  • Sunday

    By Wodify | In WOD | on January 16, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Workout Jay (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* […]

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