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WODs

  • Tuesday 1/8/19

    By Wodify | In WOD | on January 7, 2019

    West End CrossFit – CrossFit “Home Alone” (Time) OPTION A For Time: 50-40-30-20-10 Jumping Lunges Sit-ups OPTION B For Time: 50-40-30-20-10 Jumping Lunges After Each Round: Accumulate 1 Minute Hollow Hold Open Athletes REST DAY

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  • Monday 1/7/19

    By Wodify | In WOD | on January 6, 2019

    West End CrossFit – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Open Athletes Pausing Back Squat 5 x 2 w/ 8 second pause in the bottom Set #1 – 50% Set #2 – 53% Set #3 – 56% Set #4 – 59% Set #5 – 62% *Rest as needed between sets, aiming to […]

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  • Sunday 1/6/18

    By Wodify | In WOD | on January 5, 2019

    West End CrossFit – CrossFit Deadlift (1 x 5) Build to a heavy for the day set of 5 reps “Bender” (Time) 7 Rounds: 21 AbMat Sit-ups 15 Box Jumps (24/20) 9 Deadlifts (185/135) *Fitness – 135/95

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  • Saturday 1/5/19

    By Wodify | In WOD | on January 4, 2019

    West End CrossFit – CrossFit “Saving Grace” (Time) In Teams of 3 (30 Minute Cap) 3 Rounds: 100/70 Calorie Assault Bike 50 Toes to Bar In Time Remaining: 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Cleans […]

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  • Friday 1/4/19

    By Wodify | In WOD | on January 3, 2019

    West End CrossFit – CrossFit Power Snatch + Overhead Squat + Squat Snatch (1 x 1) Build to a heavy complex Performance/Fitness – Power Snatch + 2 Overhead Squats (1 x 1) Build to a heavy complex “Over and Out” (Time) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) […]

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  • Thursday 1/3/19

    By Wodify | In WOD | on January 2, 2019

    West End CrossFit – CrossFit “Bells and Whistles” (AMRAP – Rounds and Reps) AMRAP 15: 400/350 Meter Row 20 Kettlebell Swings (53/35) 100′ Bear Crawl

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  • Wednesday 1/2/19

    By Wodify | In WOD | on January 1, 2019

    West End CrossFit – CrossFit 3 Position Clean (1 x 1) Build to a heavy set High hang, Knee, FloorBuild to a heavy 3 position squat clean complex for the day. “Clean Sheet” (3 Rounds for reps) AMRAP 3: 9/6 Calorie Bike OR Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie […]

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  • Monday 12/31/18

    By Wodify | In WOD | on December 30, 2018

    West End CrossFit – CrossFit “31 – New Year’s Eve” (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 min 31 Push press 115/80 31 Chest to bar pull ups 31 Box Jump Overs 24/20 31 Power Snatches 115/80 31 Toes to bar 31 Thrusters 115/80 31 Burpees to plate *Fitness – 75/45, chin […]

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  • Sunday 12/30/18

    By Wodify | In WOD | on December 29, 2018

    West End CrossFit – CrossFit “Single File” (Weight) 3 Rounds: 10 Dumbbell Strict Presses 15 Dumbbell Bent Over Rows (Each Side) 20 Single Legged Deadlifts (Total) 70/50 Calorie Bike OR Row 3 Rounds: 10 Dumbbell Strict Presses 15 Dumbbell Bent Over Rows (Each Side) 20 Single Legged Deadlifts Total) Rx/Px – 35’s/20’s Fx – 25’s/20’sWOD […]

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  • Saturday 12/29/18

    By Wodify | In WOD | on December 28, 2018

    West End CrossFit – CrossFit “Powerpuff” (Time) Teams of 2 30 min time cap For Time: 50 Toes to Bar 400 Meter Run 20 Power Cleans (175/115) 400 Meter Run 20 Power Cleans (175/115) 400 Meter Run 50 Toes to Bar *Fitness – 115/80Athletes may divide the movements however they like, but all runs are […]

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