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WODs

  • Sunday 12/15/19

    By Wodify | In WOD | on December 14, 2019

    West End CrossFit – CrossFit “Walk the Walk” (Time) For Time: 75/55 Calorie Asault Bike 150′ Walking Lunge 75 AbMat Sit-ups 150′ Walking Lunge 75/55 Calorie Assault Bike *Bike subs – 2000m Row 1 mile run

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  • Saturday 12/14/19

    By Wodify | In WOD | on December 13, 2019

    West End CrossFit – CrossFit “Hot and Heavy” (AMRAP – Rounds and Reps) Teams of 3, AMRAP 30: 60 Calorie Row 50 Pull-ups 40 Power Cleans 30 Thrusters Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115

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  • Friday 12/13/19

    By Wodify | In WOD | on December 12, 2019

    West End CrossFit – CrossFit “Outside the Box” (AMRAP – Rounds and Reps) Teams of 2 AMRAP 30: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run, 3 Burpee Box Jumps Box Height: (24/20) Open Athletes Silverback Primer 3 Rounds: 10 Glute Bridges :15 Seconds Single Legged […]

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  • Thursday 12/12/19

    By Wodify | In WOD | on December 11, 2019

    West End CrossFit – CrossFit “Mood Swing” (AMRAP – Rounds and Reps) AMRAP 16: 21/15 Calorie Bike OR Row 12 Kettlebell Swings (70/53) 5 Chest to bar pull ups

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  • Wednesday 12/11/19

    By Wodify | In WOD | on December 10, 2019

    West End CrossFit – CrossFit “Low Tide” (3 Rounds for reps) AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115/85) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (135/95) 25 Double […]

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  • Tuesday 12/10/19

    By Wodify | In WOD | on December 9, 2019

    West End CrossFit – CrossFit 5 x 1 Push Press + 2 Push Jerks (5 x 3) Build to aBuild to a heavy set of 3 over the course of 5 working sets “Little Dipper” (Time) 21-15-9: Push Jerks (135/95) Lateral Barbell Burpees *Fitness – 95/65 Open Athletes Silverback Primer 3 Sets: 5 Inchworms 200′ […]

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  • Monday 12/9/19

    By Wodify | In WOD | on December 8, 2019

    West End CrossFit – CrossFit “Flinstones” (AMRAP – Rounds and Reps) AMRAP 20: 50 Wallballs (20/14) 40/30 Calorie Bike or Row 30 Toes to Bar 20 Dumbbell Snatches (70/50) *Fitness – 50/35 Open Athletes Silverback Primer 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) *First of […]

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  • Sunday 12/8/19

    By Wodify | In WOD | on December 7, 2019

    West End CrossFit – CrossFit Shoulder Press (1 x 3) Build to a heavy set of 3 “Shoulder Pads” (AMRAP – Rounds and Reps) Ascending Ladder for 8 Minutes: 3 Strict Presses (75/55), 100 Meter Run 6 Strict Presses (75/55), 100 Meter Run 9 Strict Presses (75/55), 100 Meter Run …

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  • Saturday 12/7/19

    By Wodify | In WOD | on December 6, 2019

    West End CrossFit – CrossFit “Iron Lotus” (Time) Teams of 3 For Time (30 Minute Cap): 800 Meter Team Weighted Run (50/35) 80/60 Calorie Row 80 Box Jump Overs (24/20) 80 Overhead Squats (95/65) 80 Hang Power Snatches (95/65) 80 Overhead Squats (95/65) 80 Box Jump Overs (24/20) 80/60 Calorie Row 800 Meter Team Weighted […]

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  • Friday 12/6/19

    By Wodify | In WOD | on December 5, 2019

    West End CrossFit – CrossFit Tempo Deadlift (Build to a MODERATE single) 5 seconds up and 5 seconds down “Steamroller” (Time) 25/18 cal bike, 25 sit ups, 2 Deadlifts 25/18 cal bike, 25 sit ups, 4 Deadlifts 25/18 cal bike, 25 sit ups, 6 Deadlifts 25/18 cal bike, 25 sit ups, 8 Deadlifts 25/18 cal […]

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