• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WODs

  • Sunday 3/22/20

    By Wodify | In WOD | on March 21, 2020

    West End CrossFit – CrossFit “Double Dutch” Full equipment (Time) 5 Rounds: 12 Lateral Burpees Over Dumbbell 40 Double Unders 12 Single Dumbbell Box Step Ups (50/35 to 24″/20″) 40 Double Under Fitness – 80 singles Dumbbell – 35/25 “32 Pack” (4 Rounds for reps) Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter […]

    CONTINUE READING
  • Saturday 3/21/20

    By Wodify | In WOD | on March 20, 2020

    West End CrossFit – CrossFit “gooDTime” Full equipment individual (Time) For Time (30 Minute Cap): 2 Rounds of “DT” (155/105) 50/35 Calorie Assault Bike 2 Rounds of “DT” (155/105) 50/35 Calorie Assault Bike 2 Rounds of “DT” (155/105) *600m Run in place of Bike 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 […]

    CONTINUE READING
  • Friday 3/20/20

    By Wodify | In WOD | on March 19, 2020

    West End CrossFit – CrossFit “Power Wash” Full equipment WOD (Time) Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)You may sub an 800m Run for the row. Score is slowest of the 2 rounds. “Garage Fight” Minimal equipment (3 Rounds for reps) 3 Rounds of 1:00 […]

    CONTINUE READING
  • Thursday 3/19/20

    By Wodify | In WOD | on March 18, 2020

    West End CrossFit – CrossFit “Farm Land” Minimal equipment (AMRAP – Rounds and Reps) AMRAP 15: 9 Strict Pull-Ups 15 Hand-Release Pushups 21 Dumbbell Swings “Farm Land” No equipment (AMRAP – Rounds and Reps) AMRAP 15: 15 Hand-Release Pushups 18 Bent over Backpack Rows 21 Glute BridgesPLEASE WATCH FULL VIDEO IN THE FACEBOOK PRIVATE MEMBERS […]

    CONTINUE READING
  • Wednesday 3/18/20

    By Wodify | In WOD | on March 17, 2020

    West End CrossFit – CrossFit “Bergeron Beep Test” (AMRAP – Rounds and Reps) On The Minute for as Long as Possible: 7 Thrusters (75/55) 7 Pull-Ups 7 BurpeesAfter 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure “Palace” Minimal Equipment (2 Rounds for reps) AMRAP 6: 2 Single DB Reverse Lunges, 20 […]

    CONTINUE READING
  • Tuesday 3/17/20

    By Wodify | In WOD | on March 16, 2020

    West End CrossFit – CrossFit “Six Flags” (6 Rounds for weight) Every 3:00 x 6 15/12 Cal Bike/Row 30 Double Unders 3 Power Snatches Build in Power Snatch Weight “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 “Death by Burpee” (AMRAP – Reps) […]

    CONTINUE READING
  • Monday 3/16/20

    By Wodify | In WOD | on March 15, 2020

    West End CrossFit – CrossFit Open Athletes BACK SQUAT CYCLE WEEK 6 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 Rep […]

    CONTINUE READING
  • Sunday 3/15/20 WOD

    By Wodify | In WOD | on March 14, 2020

    West End CrossFit – CrossFit “Clorox” (Time) 3 Rounds: 40/30 Cal Bike or Row 30 Goblet Reverse Lunges (53/35) 20 Power Cleans (95/65) *May sub a 400m Run in place of bike or row.

    CONTINUE READING
  • Saturday 3/14/20

    By Wodify | In WOD | on March 13, 2020

    West End CrossFit – CrossFit “PowerPoint” (Time) For time (20 min Time Cap) 25 Power snatches 95/65 25/15 Cal Row 15 Power snatches 115/85 15/12 Cal Row 5 Power snatches 135/95 10/7 Cal Row 5 Power snatches 135/95 10/7 Cal Row 15 Power snatches 115/85 15/12 Cal Row 25 Power Snatches 95/65 25/15 Cal Row

    CONTINUE READING
  • Friday 3/13/20

    By Wodify | In WOD | on March 12, 2020

    West End CrossFit – CrossFit “4 Wheel Drive” (Calories) 5 Rounds: AMRAP 4: 200m Run 15 Burpee Box Jumps (24/20) Max cal Bike OR Row In Time Remaining Rest 4 Minutes Between Open Athletes Front Squat 7 Sets of 1: 5-Pause Front Squat Set 1: 50% Set 2: 55% Set 3: 60% Set 4: 65% […]

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.