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WODs

  • Saturday 8/24/19

    By Wodify | In WOD | on August 23, 2019

    West End CrossFit – CrossFit “Chips Ahoy” (Time) Teams of 2 For Time: 50 Chest to bar pull ups 400m Run 30 OHS 135/95 800m Run 30 OHS 135/95 400m Run 50 Chest to bar pull ups Partners may divide all work how they like. Fitness – pull ups, 95/65

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  • Friday 8/23/19

    By Wodify | In WOD | on August 22, 2019

    West End CrossFit – CrossFit “Hangnail” (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerk (50/35) 25/18 cal assault bike OR Row 20 Lateral Barbell burpees 15 Deadlifts (245/165) Open Athletes Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ […]

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  • Thursday 8/22/19

    By Wodify | In WOD | on August 21, 2019

    West End CrossFit – CrossFit “Wreck Trek” (Time) On the 10:00 x 3 Rounds: 200m Run 15 Toes to bar 200m Weighted run 15 Wallballs 30/20 200m Run

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  • Wednesday 8/21/19

    By Wodify | In WOD | on August 20, 2019

    West End CrossFit – CrossFit Power Clean (1 x 1) Build to a heavy 3-Position Power clean. Pockets, above the knee, floor “IHOP” (AMRAP – Rounds and Reps) AMRAP 15 60 Double unders 30/24 cal row 15 Power cleans (115/85) Open Athletes Clean Technique On the 1:30 x 5 sets: Pausing clean pull Low-hang squat […]

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  • Tuesday 8/20/19

    By Wodify | In WOD | on August 19, 2019

    West End CrossFit – CrossFit Bench Press (1 x 3) Build to a heavy set of 3 “Swole Cycle” (4 Rounds for reps) Tabata: Strict Pull-ups Bike OR Row Calories Push-ups Bike OR Row Calories Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off *Complete all 8 rounds at one movement before moving onto […]

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  • Monday 8/19/19

    By Wodify | In WOD | on August 18, 2019

    West End CrossFit – CrossFit “March Madness” (Time) 3 Rounds: 25 AbMat Sit-ups 100 Meter Farmers Carry (35’s/25’s) 25 AbMat Sit-ups 15 Front Squats (115/85) Open Athletes Stamina Squats Alternating OTM x 12 2 Front Squats 4 Back squats Barbell : 75% of 3 Rep max back squat Power snatch technique On the 1:30 x […]

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  • Sunday 8/18/19

    By Wodify | In WOD | on August 17, 2019

    West End CrossFit – CrossFit “Double Fist” (Time) For Time: 500 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 1000 Meter Row 12-9-6: Double Dumbbell Deadlifts Double Dumbbell Push Press 500 Meter Row Dumbbells: (35’s/25’s)If we run out of dumbbells Barbell – 115/85 Fitness – 95/65

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  • Saturday 8/17/19

    By Wodify | In WOD | on August 16, 2019

    West End CrossFit – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work listed above. Partner […]

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  • Friday 8/16/19

    By Wodify | In WOD | on August 15, 2019

    West End CrossFit – CrossFit “Blockbuster” (3 Rounds for reps) AMRAP 5: Buy-In: 35/25 Calorie Bike OR Row Max Rounds of “The Chief” (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie Bike OR Row Max Rounds of “The Chief” (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie Bike OR Row Max Rounds of […]

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  • Thursday 8/15/19

    By Wodify | In WOD | on August 14, 2019

    West End CrossFit – CrossFit “Hip Hop” (Time) For time: 1 mile run Directly into… 50-40-30-20-10 Double unders AbMat Sit ups Open Athletes Optional Active Recovery EMOM 20-30 Double Tabata (40sec on/ 20sec off) Min 1 – Machine cals Min 2 – Russian KBS 53/35 Min 3 – Air squats Min 4 – Double unders […]

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