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WODs

  • Monday 5/25/20

    By Wodify | In WOD | on May 24, 2020

    West End CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

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  • Sunday 5/24/20

    By Wodify | In WOD | on May 23, 2020

    West End CrossFit – CrossFit Metcon (No Measure) 5 Rounds: 30 Second Side Plank (Each Side) 200 Meter Farmers Carry (50’s/35’s) 1 Minute Max Leg Lift Overs

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  • Saturday 5/23/20

    By Wodify | In WOD | on May 22, 2020

    West End CrossFit – CrossFit “Gone in 60 Seconds” (Time) 3 Rounds: 40 Single Dumbbell Step-Back Lunges (50/35) 30 Single Dumbbell Alternating Power Snatches (50/35) 20 Burpees On the Minute: 20 Double Unders / 20 Singles

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  • Friday 5/22/20

    By Wodify | In WOD | on May 21, 2020

    West End CrossFit – CrossFit “Cinnamon Swirl” (AMRAP – Rounds and Reps) AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65)Minimal equipment: AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Double Dumbbell Push Presses 15 Double Dumbbell Deadlifts Open Athletes Box Squats On the Minute x 10: 2 […]

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  • Thursday 5/21/20

    By Wodify | In WOD | on May 20, 2020

    West End CrossFit – CrossFit “Athlete’s Foot” Full equipment (5 Rounds for reps) 5 Rounds: 1 Minute Box Jumps (24/20) 1 Minute Toes to Bar 1 Minute Kettlebell Swings (53/35) 1 Minute Rest Athlete’s Foot” Minimal equipment (5 Rounds for reps) 5 Rounds: 1 Minute Plate Hops 1 Minute Weighted Sit-ups 1 Minute Russian Dumbbell […]

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  • Wednesday 5/20/20

    By Wodify | In WOD | on May 19, 2020

    West End CrossFit – CrossFit “CEO” (5 Rounds for reps) 5 Rounds: AMRAP 3: 3 Double Dumbbell Power Snatches (50’s/35’s) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds

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  • Tuesday 5/19/20

    By Wodify | In WOD | on May 18, 2020

    West End CrossFit – CrossFit “Long Beach” (Time) 1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Bar Facing Burpees 3 Rounds: 40 Double Unders 200 Meter Run 10 Bar Facing BurpeesJump rope singles: Single Unders (320-160-80) Minimal/No equipment: Burpees Open Athletes Gymnastics […]

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  • Monday 5/18/20

    By Wodify | In WOD | on May 17, 2020

    West End CrossFit – CrossFit Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# “Nasty Dozen” (AMRAP – Rounds and Reps) AMRAP 12: 50 Air Squats 7 Strict Pull-ups 10 Double Dumbbell Power CleansStrict pull up modifications: Reduce Reps Banded Strict Pull-ups Ring Rows […]

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  • Sunday 5/17/20

    By Wodify | In WOD | on May 16, 2020

    West End CrossFit – CrossFit Metcon (No Measure) 3 Giant Sets: 9 Front Plank to Push-up Planks 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks 1:00 Left Elbow Plank 1:00 Right Elbow Plank 21 V-Ups

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  • Saturday 5/16/20

    By Wodify | In WOD | on May 15, 2020

    West End CrossFit – CrossFit “Triple Threat” (3 Rounds for time) On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike *30 Minute Cap* “Mirror Effect” (3 Rounds for time) On the 0:00…1 Mile Run On the 10:00…100 Burpees On the 20:00…1 Mile Run

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