• 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

  • Saturday

    By Wodify | In WOD | on January 15, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (115/75)|(75/55) 10 Hang […]

    CONTINUE READING
  • Friday

    By Wodify | In WOD | on January 14, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Skill Metcon (No Measure) EMOM x […]

    CONTINUE READING
  • Thursday

    By Wodify | In WOD | on January 13, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 – :45 […]

    CONTINUE READING
  • Wednesday

    By Wodify | In WOD | on January 12, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS […]

    CONTINUE READING
  • Tuesday

    By Wodify | In WOD | on January 11, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap Push-Ups 5 Tempo Knee Push-ups *Perform slow :03 descent on each rep for the Tempo Ring Row and […]

    CONTINUE READING
  • Monday

    By Wodify | In WOD | on January 10, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single + Single […]

    CONTINUE READING
  • Sunday

    By Wodify | In WOD | on January 9, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Narrow Stance Squats 5 Push-Up to Pike 10 Squat Jumps 5/5 Single Leg V-Ups Immediately into… AMRAP x 5 MINUTES 10 Alt. Curtsey Squats 5 Push Press 10 Front Squats 5 Hanging Knee or Leg Raises Workout Metcon (AMRAP – Reps) […]

    CONTINUE READING
  • Saturday

    By Wodify | In WOD | on January 8, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Tuck Jumps 10 KB Deadlifts 5 Russian KB Swings :30 Goblet Front Squat Hold ROWLING (ON A 10:00 RUNNING CLOCK) Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY […]

    CONTINUE READING
  • Friday

    By Wodify | In WOD | on January 7, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom of Push-Up 4 – Press up to top of Push-Up 5 – Jump feet in 6 – […]

    CONTINUE READING
  • Thursday

    By Wodify | In WOD | on January 6, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 2 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs / Hollow Flutter Kicks Workout Metcon (No Measure) 4 SETS FOR QUALITY 3/3 DB Turkish Get-Ups (Athlete […]

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.