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WODs

  • Monday 7/8/19

    By Wodify | In WOD | on July 7, 2019

    West End CrossFit – CrossFit “Fish Out Of Water” (Time) For Time: 2000m Row Directly into… 10 Rounds of “Heavy Chief” 1 Round of “Heavy Chief”: 3 Power Cleans (155/105) 6 Push ups 9 Air Squats Open Athletes Stamina Squats Altenating OTM x 12 (6 Rounds) Odd min – 3 Front squats Even min – […]

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  • Sunday 7/7/19

    By Wodify | In WOD | on July 6, 2019

    West End CrossFit – CrossFit “Chutes and Ladders” (AMRAP – Reps) AMRAP 15 min Buy in: 75/50 cal bike Then… 3 wall balls, 3 burpees 6 wall balls, 6 burpees 9 wall balls, 9 burpees … Up by 3’s until time cap

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  • Saturday 7/6/19

    By Wodify | In WOD | on July 5, 2019

    West End CrossFit – CrossFit “Shake Weight” (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 min 800m Run 30 Toes to bar 40 Dumbbell Snatches 50/35 *Fitness – 35/25 One athlete works at a time. Divide the work however you like.

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  • Friday 7/5/19

    By Wodify | In WOD | on July 4, 2019

    West End CrossFit – CrossFit Deadlift (1 x 3) Build to a heavy set of 3 Deadlift (1 x 2) 1 x 2 Deadlift (1 x 1) “Shrute Farms” (AMRAP – Rounds and Reps) AMRAP 14: 100 Meter Farmers Carry (50’s/35’s) 30 AbMat Sit-ups 100 Meter Farmers Carry (50’s/35’s) 15 Deadlifts (205/145) *Fitness – Farmer’s […]

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  • Thursday 7/4/19

    By Wodify | In WOD | on July 3, 2019

    West End CrossFit – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

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  • Wednesday 7/3/19

    By Wodify | In WOD | on July 2, 2019

    West End CrossFit – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Open Athletes Pausing Overhead Squat 7 Sets of 1 Rep In each, there are 4 pauses, each for one full second. Pause #1 – 1/4 of the way down. (quarter squat) Pause #2 – Halfway […]

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  • Tuesday 7/2/19

    By Wodify | In WOD | on July 1, 2019

    West End CrossFit – CrossFit “Water Break” (3 Rounds for reps) AMRAP 4: 27 Hang Power Cleans (95/65) 27 Burpees Over Bar 27/21 Calorie Row Rest 4 Minutes 21 Hang Power Cleans (115/85) 21 Burpees Over Bar 21/15 Calorie Row Rest 4 Minutes 15 Hang Power Cleans (135/95) 15 Burpees Over Bar 15/12 Calorie Row […]

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  • Monday 7/1/19

    By Wodify | In WOD | on June 30, 2019

    West End CrossFit – CrossFit Front Squat Complex (1 x 1) 1 Pausing Front Squat + 1 Front Squat Pause for 2 seconds in the bottom of the first rep “Jack Daniels” (Time) For Time: 1,000 Meter Run 50 Thrusters (45/35) 30 Pull-ups Open Athletes De-Load Week Front Squat 5 Sets: 1 Tempo Pausing Front […]

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  • Sunday 6/30/19

    By Wodify | In WOD | on June 29, 2019

    West End CrossFit – CrossFit “Watermelon” (Time) 4 Rounds: 500 Meter Row 35 AbMat Sit-ups 20 Kettlebell Swings (70/53)

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  • Saturday 6/29/19

    By Wodify | In WOD | on June 28, 2019

    West End CrossFit – CrossFit “Walmart” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 12/9 Calorie Assault Bike OR Row 10 Medicine Ball Squat Jumps (30/20) 5 Power Clean and Jerks 1st 6 Rounds: 95/65 2nd 6 Rounds: 115/85 3rd 6 Rounds: 135/95 4th 6 Rounds: 155/105 *Fitness Power Clean and Jerk 1st […]

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