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WODs

  • Monday 10-24-11

    By Jen | In WOD | on October 23, 2011

    Overhead Squat 3-3-3-3-3 Core work 20 Shoot throughs/Then accumulate 2 minutes EACH in as few rounds as possible on planks front, left side and right side. Congratulations to ALL who participated in the Wintergreen Tough Mudder over the weekend!  Karen, Brandon, Kathryn, Rick, Candice, Debo and Tim and myself completed this nasty course on Sunday. […]

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  • Saturday 10-22-11

    By Jen | In WOD | on October 22, 2011

    Teams of 2 work together to complete the following 100 Burpees 100 Knees to elbows 100 1 arm kettlebell overhead walking lunges 16kg/12kg 2000m Row *1 person works at a time.  All reps must be completed on each station before moving on to the next GOOD LUCK TO ALL TOUGH MUDDER PARTICIPANTS TODAY AND TOMORROW!

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  • Friday 10-21-11

    By Jen | In WOD | on October 20, 2011

    Make up a missed WOD A few of your fellow West End CrossFitters are participating in this weekend’s Tough Mudder at Wintergreen.  It’s gonna be COLD!

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  • Thursday 10-20-11

    By Jen | In WOD | on October 19, 2011

    “Fran” 21-15-9 Thrusters 95/65 Pull ups

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  • Wednesday 10-19-11

    By Jen | In WOD | on October 18, 2011

    Strict press 5-5-5-5-5 THEN

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  • Tuesday 10-18-11

    By Jen | In WOD | on October 17, 2011

    21-18-15-12-9-6-3 Kettlebell swings 1.5/1pood Box jumps

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  • Monday 10-17-11

    By Jen | In WOD | on October 16, 2011

    “The Chief” AMRAP 3 min 3 Power cleans 135/95 6 Push ups 9 Air squats Rest 1 minute in between cycles.  Complete a total of 5 cycles. REMINDER: West End CrossFit is hosting Barbells for Boobs on Saturday Oct 29th.  If you plan to participate/donate, please register HERE.  The cost is $35 and includes a really […]

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  • Saturday 10-15-11

    By Jen | In WOD | on October 15, 2011

    Teams of 2 complete the following: AMRAP 20 min 10 Kettlebell swing 10 Parallette lateral hops 100m sprint 10 Partner wall balls *One partner working at a time on the kettlebell swings and lateral hops.  Both partners sprint together and then perform partner wall balls over the pull up rig.

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  • Friday 10-14-11

    By Jen | In WOD | on October 13, 2011

    Make up a missed WOD Reminder – West End CrossFit is participating in BARBELLS FOR BOOBS on Saturday October 29th.  Please follow this link to register for the event!

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  • Thursday 10-13-11

    By Jen | In WOD | on October 12, 2011

    Snatch balance 3-3-3-1-1-1-1 We want you more concerned with the mechanics of the movement than the amount of weight you put on the bar.  Do a few light sets, get comfortable with the snatch balance and gradually increase your load to a heavy 1 rep.

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