West End CrossFit – CrossFit Overhead Squat (1 x 3) Build to a heavy set of 3 coming from the rack. “Denim” (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) *Fitness – 90 jump rope singles OHS (95/65) Open Athletes “Girls Gone Wild” On the 0:00…Girls […]
CONTINUE READINGWest End CrossFit – CrossFit “Old Town Road” (Time) 6 Rounds 15/12 Cal Assault Bike OR Row 150′ Farmers Carry (53’s/35’s) 9 Strict Toes to Bar Open Athletes Optional Active Recovery 3 Rounds, Not for Time: 30/21 cal row, :30 GHD Supine Hold (chest up) 30/21 cal row, :45 dead hang hold (pull up bar) […]
CONTINUE READINGWest End CrossFit – CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Open Athletes Strict Handstand Push Ups 1 Attempt for max repetitions Barbell Cycling On the 2:00 x 5 sets 3 Power Cleans […]
CONTINUE READINGWest End CrossFit – CrossFit “Boat Race” (Time) 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds. Open Athletes “Boat Race” Recovery Bike + Odd Object 3 Rounds 7:00 Recovery Bike After each set, 200m sled pull (75% Bodyweight)
CONTINUE READINGWest End CrossFit – CrossFit “Destiny’s Child” (Time) 15-12-9: Power Snatch (95/65) Box Jump Overs (24″/20″) Directly Into… 15-12-9: Overhead Squats (95/65) Lateral Barbell Burpees *Fitness – 75/55 Open Athletes Week 4 of Grunt Work Pausing Back Squat On the 1:30 x 6 sets 30 Double unders 2 Pausing Back squat Sets #1+2 – 65% […]
CONTINUE READINGWest End CrossFit – CrossFit “Vader” (Time) 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower *Fitness – Wall ball 14/10, DB snatches 35/25 Open Athletes Handstand Walk Practice 10:00 Practice time. Distance varying directions, obstacles. Jerk Drive 5 sets of 3 reps Set #1+2 – […]
CONTINUE READINGWest End CrossFit – CrossFit Annie’s on the Run (Time) 100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups 200m Run 40 DU 20 Sit-ups 200m Run 20 DU 10 Sit-ups 200m Run*Fitness – Double the double unders for jump rope singles.
CONTINUE READINGWest End CrossFit – CrossFit “Doorbell” (AMRAP – Rounds and Reps) AMRAP 18: 21/15 Calorie Bike OR Row 15 Strict Pull-ups 15 Dumbbell Deadlifts (50’s/35’s) 15 Dumbbell Front Squats (50’s/35’s) *Athletes may sub kettlebells for DB **Fitness – 35’s/25’s Open Athletes Deadlift On the 2:00 x 6 sets Set #1 – 3 DL @ 74% […]
CONTINUE READINGWest End CrossFit – CrossFit Power Clean and Push Jerk (1 x 1) Build to a heavy single Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Open Athletes “Tre Leches” On the 0:00 30 Clean & Jerks 135/95 On the 10:00 30 Kipping HSPU 30 Bar Muscle Ups On the 20:00 1 […]
CONTINUE READINGWest End CrossFit – CrossFit “Marathon Monday” (Time) 2 Rounds for Time 400 Meter Run 26 Hand Release Push Ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 Sit Ups 400 Meter Run 26 Hip Extensions 400 Meter Run 26 Double Unders 400 Meter Run 26 Box Jumps (24/20)*Athletes may sub deadlifts […]
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