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WODs

  • Tuesday 8-27-13

    By Jen | In WOD | on August 26, 2013

    HAPPY BIRTHDAY, KATHLEEN! AMRAP 10 min 10 Deadlifts 185/135 10 Push ups 30 Double unders Strive for perfect mechanics on deadlifts.  Maintain tight plank position on push ups.  NO snaking! Cash out 3 x 10 GHD sit ups 3 x 5 Squat therapy

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  • Monday 8-26-13

    By Jen | In WOD | on August 25, 2013

    News and Announcements -Don’t forget that Core*Mobility is now included in your membership with West End CrossFit.  Kara’s class is every Sunday at 10:45AM. -We will be OPEN on Labor Day and plan on running 8:30 and 9:30AM classes ONLY. Housekeeping/Gym Concerns -PLEASE be sure to wipe down any equipment that you use and mop […]

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  • Thursday 8/22/13

    By Tim | In WOD | on August 21, 2013

    AMRAP 15 min 20 Kettlebell swings 1.5/1 15 Burpees 10 Box jumps

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  • Wednesday 8-21-13

    By Jen | In WOD | on August 21, 2013

    Wednesday 8-21-13 WOD Back Squats Warm up sets 2×5 empty barbell 1×5 @ 40% 1×3 @ 60% 1×2 @ 80% Work sets 3×5 @ +5#’s Strict Press Warm up sets 2×5 empty barbell 1×5 @ 55% 1×5 @ 70% 1×2 @ 85% Work sets 3×5 @ +2.5 – 5lbs

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  • Tuesday 8-20-13

    By Jen | In WOD | on August 21, 2013

    EMOTM 10 min 3 Power cleans *athlete choice 5 Toes to bar *Stimulus is heavy. Athlete should not have to squat clean weight. Cash out- Coach’s choice

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  • Monday 8-19-13

    By Tim | In WOD | on August 19, 2013

    Happy Birthday Regina! Back squat Warm up sets 2 x 5 empty barbell 1 x 5 @ 40% 1 x 3 @ 60% 1 x 2 @ 80% Work sets 3 x 5 @ +5#’s Then 3 rounds 10 from rack lunges 115/75 400m Run Rest 1 min between rounds

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  • Thursday 8-15-13

    By Tim | In WOD | on August 14, 2013

    Back squats Add 5-10#’s to previous work set weight. Warm up sets 2 x 5 @ empty barbell 1 x 5 @ 40% of work set weight 1 x 3 @ 60% 1 x 2 @ 80% Work sets 3 x 5

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  • Wednesday 8/13/2013

    By Tim | In WOD | on August 13, 2013

    Strict press 3 x 5 @ ~ 50% Conditioning WOD AMRAP 10 min… 200m Sprint 5 HSPU (Sub is 10 CHEST TO DECK push ups) 20 Double unders

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  • Tuesday 8-13-13

    By Jen | In WOD | on August 13, 2013

    Happy Birthday, Kim and Sarah! “Josh” 21 OHS 95/65 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups *Scaling and modification options will be discussed pre-wod.

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  • Monday 8-12-13

    By Jen | In WOD | on August 12, 2013

    Back squat 3 x 5 Warm up sets/guidelines will be posted on the whiteboard. Conditioning 3 x 500m row Rest 3 minutes between efforts. Each 500m row is a SPRINT.

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