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WODs

  • Wednesday 4/1/20

    By Wodify | In WOD | on March 31, 2020

    West End CrossFit – CrossFit “Fast Five” (3 Rounds for reps) AMRAP 5: 21/15 Cal Bike 15 Toes to Bar 21 Front Squats (135/95) Rest 5 Minutes AMRAP 5: 21/15 Cal Bike 15 Toes to Bar 15 Front Squats (155/105) Rest 5 Minutes AMRAP 5: 21/15 Cal Bike 15 Toes to Bar 9 Front Squats […]

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  • Tuesday 3/31/20

    By Wodify | In WOD | on March 30, 2020

    West End CrossFit – CrossFit Romanian Deadlift (1 x 5) Bar descends to mid-shin, but does not touch floor.FULL EQUIPMENT OPTION – Build to a heavy set of 5 “Go Fish” (Time) For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95) *Fitness – 95/65FULL […]

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  • Monday 3/30/20

    By Wodify | In WOD | on March 29, 2020

    West End CrossFit – CrossFit Open Athletes Back Squat Cycle – WEEK 8 Set #1 (On the 0:00) – 5 Reps @ 80% Set #2 (On the 2:00)- 4 Reps @ 87% Set #3 (On the 4:00) – 3 Reps @ 94% Set #4 (On the 6:00) – 2 Reps @ 98% Set #5 (On […]

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  • Sunday 3/29/20

    By Wodify | In WOD | on March 28, 2020

    West End CrossFit – CrossFit “After Action” Full equipment (Time) For Time: 10-20-30-40-50 Cal Bike/Row After Each Set: 10 Toes to Bar 100′ Walking Lunge “Steady Betty”Minimal equipment (No Measure) 4 Rounds (20 Minutes Total): :40 Seconds Weighted Hollow Hold :20 Seconds Rest :40 Seconds Romanian Deadlifts :20 Seconds Rest :40 Seconds Single Arm Overhead […]

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  • Saturday 3/28/20

    By Wodify | In WOD | on March 27, 2020

    West End CrossFit – CrossFit “SeaWorld” Full equipment (Time) 3 Rounds For Time: (30 Minute Time Cap): 25 Power Snatches (75/55) 10 Power Clean and Jerks* 1,000m Row OR 800m run Round 1: 135/95 Round 2: 155/105 Round 3: 185/135 “SeaWorld” Minimal equipment (6 Rounds for time) On the 5:00 x 6 Rounds: 10 Alternating […]

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  • Friday 3/27/20

    By Wodify | In WOD | on March 26, 2020

    West End CrossFit – CrossFit “Deck of Cards” Minimal equipment (Time) Spades – Goblet Squats Clubs – Burpees Diamonds – Sit-Ups Hearts – Single Arm DB SnatchesNumber represents repetitions (Face cards = 10) Suit represents the movement. Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card. […]

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  • Thursday 3/26/20

    By Wodify | In WOD | on March 25, 2020

    West End CrossFit – CrossFit “Cindu” (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-Ups 10 Pushups 15 Air Squats 30 Double-Unders “Cindu” No equipment version (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 15 Odd-Object Rows 15 Pushups 15 Air Squat Hops (over odd-object)

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  • Wednesday 3/25/20

    By Wodify | In WOD | on March 24, 2020

    West End CrossFit – CrossFit “Three Peat”Minimal equipment (3 Rounds for time) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 […]

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  • Tuesday 3/24/20

    By Wodify | In WOD | on March 23, 2020

    West End CrossFit – CrossFit “Gravity” (Time) 5 Rounds For Time: 80 Double-Unders 40 Sit-Ups 20 Pushups 10 Reverse Burpees Double under subs – 160 Jump rope singlesNo equipment version – Sub 60 dot hops for jump rope dubs or singles.

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  • Monday 3/23/20

    By Wodify | In WOD | on March 22, 2020

    West End CrossFit – CrossFit Open Athletes BACK SQUAT CYCLE – WEEK 7 Set 1 (On the 0:00): 9 Reps @ 78% Set 2 (On the 2:00): 7 Reps @ 85% Set 3 (On the 4:00): 5 Reps @ 92% Set 4 (On the 6:00): 3 Reps @ 97% Set 5 (On the 8:00): 1 […]

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