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WODs

  • Tuesday

    By Wodify | In WOD | on October 19, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt. Box Step-Ups 10 Scap Push-ups Into… 2 ROUNDS 6-8 Box Jump Overs 8/8 SA DB Strict Press Into… 1 ROUND 6 Box Jump Overs 6 Burpees Strength Shoulder Press (10RM) ON A 12:00 RUNNING CLOCK… Find 10RM Strict Press (Score is Weight) […]

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  • Sunday

    By Wodify | In WOD | on October 17, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 15 Glute Bridge-Ups 10 Alt. Step-Ups Into … AMRAP x 4 MINUTES 5 RKBS 5 Single KB Sumo Deadlift 5 Box Jumps 5 Hollow Rocks Strength Metcon (No Measure) 3 SET FOR QUALITY 8/8 DBL KB Front Rack Elevated Lunge 10 Slow […]

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  • Saturday

    By Wodify | In WOD | on October 16, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 6 Lateral Step Ups 10 Alt. Plank Slam Ball Rolls* 5 Pass Throughs + 5 Strict Press 20 Slam Ball Russian Twists *Start in a Plank position with the Slam Ball off to the right side with the arm extended, palm on […]

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  • Friday

    By Wodify | In WOD | on October 15, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Air Squats 8 Ring Rows 8 Scap Push-ups 16 Jumping Jacks Strength Back Squat (8-8-8) 8-8-8* Back Squat *Start moderate-heavy and end heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 13 MINUTES 1-2-3, and so on… […]

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  • Thursday

    By Wodify | In WOD | on October 14, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :45 Bike MIN 2 – :45 Single Unders MIN 3 – :45 Bike MIN 4 – :45 SA DB Hang Clean MIN 5 – :45 Bike MIN 6 – :45 SA DB Push Press Strength Metcon (Weight) 5 SETS […]

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  • Wednesday

    By Wodify | In WOD | on October 13, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Push-Ups 5 Up-Downs 10 Alt. Groiners 10 Alt. Samson Lunges Strength Metcon (Weight) EMOM x 10 MINUTES* MIN 1 – 15 DB Pullovers MIN 2 – 15 DB Bench Press *Keep weight moderate. (Score is Weight) Workout Metcon (Time) 4 ROUNDS […]

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  • Tuesday

    By Wodify | In WOD | on October 12, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 100m Run 8/6 Cal Row 12 DBL DB Deadlift Strength Deadlift (8-8-8) 8-8-8* Deadlift *Start moderate-heavy and end heavy. (Score is Weight) Workout Metcon (Time) FOR TIME 600m Run 30/25 Cal Row 30 Deadlift (165/115)|(115/75) 400m Run 20/15 Cal Row 20 Deadlift […]

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  • Monday

    By Wodify | In WOD | on October 11, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. DB Strict Press 8 Tuck-ups 6 Single DB Front Squats 4 Kip Swings Strength Shoulder Press (8-8-8) 8-8-8* Strict Press *Start moderate-heavy and end heavy. (Score is Weight) Workout Metcon (5 Rounds for time) EVERY 3:00 x 5 SETS 25 […]

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  • Saturday

    By Wodify | In WOD | on October 9, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 CAP) :30 Bike (increase pace over the course of 3 rounds) 5-8 Kip Swings on the Rings :30/:30 Single Arm Front Rack Hold 5-8 Slam Ball Deadlifts Strength Workout Metcon (Calories) TEAMS OF 2 AMRAP 20 Min Max Cal Bike/Row 7 Slam Ball […]

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  • Saturday

    By Wodify | In WOD | on October 2, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 5/5 Single Arm KB DL :30 Hollow Hold 5 Burpees Over KB :30/:30 Single Arm OH KB Hold or Carry 5/5 Single Arm KB Russian Swing Workout Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 20 Min 40 DB […]

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