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  • Monday 8-15-11

    By Jen | In WOD | on August 15, 2011

    Week 1 Wendler Cycle Deadlift 5 @ 65% 5 @ 75% AMRAP @ 85% Remember to take 90% of your 1 rep max for your training weight. SKILL – HSPU Cash out 100 kb swings for time.  Every time you STOP, perform 20 double unders. Nutrition Challenge Officially begins TODAY!  Post points accumulated every Saturday. […]

  • Saturday 8-13-11

    By Jen | In WOD | on August 13, 2011

    HAPPY BIRTHDAY KIM AND HAPPY BELATED BIRTHDAY KRISTIN! “Nancy” 5 Rounds 400m Run 15 OHS 95/65 Kim, since it’s your birthday we will be sure your bar is loaded with the correct amount of weight for “Nancy” this time.

  • 8-12-11

    By Jen | In WOD | on August 12, 2011

    Make up a missed WOD Nutrition/Performance Challenge begins Monday 8/15.  Please refer to your nutrition packets for the rules.  If you have not taken a before picture yet, please get it done before Monday!  We are looking for a front view, side view and back view.  Women please wear shorts and a sports bra and […]

  • Thursday 8-11-11

    By Jen | In WOD | on August 11, 2011

    Benchmark WOD #3 “Grace” For time 30 reps Clean and Jerk 135/95 Great post from Mark’s Daily Apple. How Many Calories Does Muscle Really Burn? (and Why It\’s Not About Calories Anyway

  • Wednesday 8-10-11

    By Jen | In WOD | on August 10, 2011

    Benchmark WOD #2 EITHER Run 1 mile for time OR Row a 2k Reminder: Everyone who is participating in the nutrition/performance challenge needs to take a before photo this week.  We can take it for you if you’d like.  It will NOT be posted or seen by anyone else without your permission.  If you are […]

  • Tuesday 8-9-11

    By Jen | In WOD | on August 9, 2011

    Find your 1 rep max on deadlift.  This value will be used for our next Wendler Cycle starting next week. Spend 15-20 minutes getting mobile Deadlift 5-5-3-3-1-1-1 -1  

  • Monday 8-8-11

    By Jen | In WOD | on August 8, 2011

    It’s the start of the Nutrition/Performance Challenge!  This week we will focus on knocking out 3 Benchmark WOD’s.  At the end of the 6 week challenge we will revisit these same WOD’s and gauge your percentage of improvement.  For those of you who plan to participate -You will receive a Nutrition/Performance packet outlining the rules […]

  • Superfit Games August

    By admin | In Community | on August 7, 2011
  • Friday 8-5-11

    By Jen | In WOD | on August 5, 2011

    Make up a missed WOD West End CrossFit will be closed tomorrow morning.  Come out to CFRVA and cheer on your fellow West End CrossFitters at Team Superfit!

  • Thursday 8-4-11

    By Jen | In WOD | on August 3, 2011

    4 Rounds 10 Deadlifts 215/165 20 Air squats 30 Lateral barbell jumps I notice so many of you who are incredibly hard on yourselves.  Rarely do you give yourselves credit for suffering through workouts that MOST would shy away from.  I’m a huge advocate for being better today than yesterday.  But the thing is, a […]