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WODs

  • Saturday 11-5-11

    By Tim | In WOD | on November 5, 2011

    “Pick Your Poison” Teams of 2 or 3

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  • Friday 11-4-11

    By Jen | In WOD | on November 4, 2011

    Make up a missed WOD Bring a friend day will be Saturday November 19th!  We will run WOD heats every 30 minutes starting at 8am with the last heat starting at 10:30am.  

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  • Thursday 11-3-11

    By Jen | In WOD | on November 2, 2011

    PUSH Jerk 3 x 3 Then AMRAP 6 min 15 Cal Row 15 Sit ups Rest 90 Seconds AMRAP 6 min 8 Air squats 8 Push jerks 95/65 The (Many) Negatives of Aerobic Training    

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  • Wednesday 11-2-11

    By Jen | In WOD | on November 1, 2011

    3 Rounds 30 Russian Kb swings 1.5/1pood 20 Lateral burpees 10 Goblet squats

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  • Halloween 2011

    By admin | In Community | on October 31, 2011
  • Tuesday 11-1-11

    By Jen | In WOD | on October 31, 2011

    4 Rounds 10 Hang power snatches 95/65 10 Box jumps 24/20″ EMOTM perform 10 Double unders Skill – Snatch high pulls Amy on her way to a 20# PR on the front squat.  Final number?  180#

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  • Monday 10-31-11

    By Jen | In WOD | on October 30, 2011

    Find your 1 rep max on the Front Squat. This number will be used in our next Wendler cycle starting next week! THEN Max reps STRICT pull ups.  This value will be used for pull up progressions during the month of November which will be known as “No Kipping November.”  I know, I know.  We’ve […]

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  • Friday 10-28-11

    By Jen | In WOD | on October 27, 2011

    Make up a missed WOD BARBELLS FOR BOOBS TOMORROW OCT 29th!  YOU MUST REGISTER IN ORDER TO PARTICIPATE.  The cost is $35 and every penny goes to Mammograms in Action.  Please follow this LINK to register.  Under “Search” type in West End CrossFit and follow the instructions.  Registration is NOT closed.  If you are having difficulty registering […]

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  • Thursday 10-27-11

    By Jen | In WOD | on October 26, 2011

    AMRAP 4 min 12 Russian kettlebell swings 1.5/1pood 5 Ring dips REST 2  min AMRAP 4 min 12 Lateral hops 5 Strict press 85/55 SKILL – Shrug/drop with barbell in preparation for cleans Barbells for Boobs this Saturday!  First heat begins at 8am and subsequent heats will begin every half hour.  Please be sure to […]

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  • Wednesday 10-26-11

    By Jen | In WOD | on October 25, 2011

    3 Rounds for time 500m Row 25 Double unders 10 Box jumps 24/20 This WOD is meant to be a sprint.  Attack it!  While rowing, remember that higher stroke rates do not equal efficiency.  Use those big strong legs to generate lots of power on your strokes and be sure to recover on the way […]

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