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WODs

  • Wednesday 12/6/17

    By Wodify | In WOD | on December 5, 2017

    West End CrossFit – CrossFit “Johnny” (Time) Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run & 1 RAKRAK – Random Act of Kindness 1. Someone/people you don’t know today 2. No benefit to you (other than you […]

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  • Tuesday 12/5/17

    By Wodify | In WOD | on December 4, 2017

    West End CrossFit – CrossFit Power Clean (4 x 2) Reps are not touch and go. Athletes may either do straight sets or ascend in weight. “Black and Blue” (Time) 5 Rounds: 10 Power Cleans (135/95) 10 Burpees *Compare to 7/6/14 Open Athletes 1. Strict Handstand Push-ups 15 Strict Handstand Push-ups 1:00 Rest 13 Strict Handstand […]

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  • Monday 12/4/17

    By Wodify | In WOD | on December 3, 2017

    West End CrossFit – CrossFit Front Squat (1 x 2) Work up to a heavy set of 2 reps “Eikcaj” (Time) 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row Open Athletes 1. Ring Muscle-Ups AMRAP 1:00 Ring Muscle-Ups *Benchmark Test. Does not need to be unbroken. 2. Conditioning 30 Chest to Bar Pull-Ups 50 Thrusters (65/45) 70/50 […]

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  • Sunday 12/3/17

    By Wodify | In WOD | on December 2, 2017

    West End CrossFit – CrossFit Push Press (3 x 3) Athletes may climb in weight or stay at same weight across all three sets. “Swing Set” (AMRAP – Rounds and Reps) AMRAP 15: 100 Meter Run, 2 Kettlebell Swings (53/35) 100 Meter Run, 4 Kettlebell Swings (53/35) 100 Meter Run, 6 Kettlebell Swings (53/35) 100 […]

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  • Saturday 12/2/17

    By Wodify | In WOD | on December 1, 2017

    West End CrossFit – CrossFit “Long Gone” (3 Rounds for reps) 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike *Rest 1 min between rounds

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  • Friday 12/1/17

    By Wodify | In WOD | on November 30, 2017

    West End CrossFit – CrossFit “Undead” (Time) 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups Open Athletes 1. Front Squat 3×3 – 80% 3×1 – 85% 2. Conditioning AMRAP 15: 4 Bar Muscle-Ups 8 Front Squats (155/105) 12 Burpee Box Jump Overs (24/20)

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  • Thursday 11/30/17

    By Wodify | In WOD | on November 29, 2017

    West End CrossFit – CrossFit “Three Cheers” (AMRAP – Rounds and Reps) AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run Climbing by 3’s until cap.

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  • Wednesday 11/29/17

    By Wodify | In WOD | on November 28, 2017

    West End CrossFit – CrossFit Power Clean and Push Jerk (Work up to a heavy single) Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsFITNESS – “Gwen” […]

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  • Tuesday 11/28/17

    By Wodify | In WOD | on November 27, 2017

    West End CrossFit – CrossFit 2k Row (Time) Max Effort 2k Row

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  • Monday 11/27/17

    By Wodify | In WOD | on November 26, 2017

    West End CrossFit – CrossFit “Humpty Dumpty” (Time) 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)FITNESS – 95/65 Open Athletes 1. Ring Muscle-Ups On the Minute x 10 Odd – 30% of Max Ring Muscle-ups Even – 40 Double Unders 3. Back Squat 5 Reps @ 70% 5 Reps @ 73% […]

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