West End CrossFit – CrossFit “Knee Slapper” (Time) AMRAP 15: 100′ Walking Lunge 200 Meter Farmers Carry (53’s/35’s) 30 AbMat Sit-ups 400 Meter Row
CONTINUE READINGWest End CrossFit – CrossFit “Runaway Train” (Time) Teams of 3 2 Rounds (30 Minute Cap): 400 Meter Team Run 70/50 Calorie Bike OR Row Directly Into… 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 Clean and Jerks (205/135) *Fitness (75/55),(95/65), (115/85), […]
CONTINUE READINGWest End CrossFit – CrossFit “Crazy Stairs” (Time) For Time: 10 Rounds of “Cindy” 50/35 Calorie Row 30 Power Snatches (115/85) *Fitness – 95/651 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air Squats Open Athletes Snatch technique Pausing snatch pull: 5 sets of 2 *Pause for 2 seconds at knee level 80%-85%-90%-90%-90% of 1RM […]
CONTINUE READINGWest End CrossFit – CrossFit “Team Tosh Sprints” (Time) Work/Rest with a partner… 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run
CONTINUE READINGWest End CrossFit – CrossFit “Frank the Tank” (3 Rounds for reps) AMRAP 5: Buy-in: 50 Wallballs (20/14#) 12 Deadlifts (185/135#) 12 Bar-Over Burpees Rest 5:00 AMRAP 5: Buy-in: 35 Wallballs (20/14#) 9 Deadlifts (225/155#) 9 Bar-Over Burpees Rest 5:00 AMRAP 5: Buy-in: 20 Wallballs (20/14#) 6 Deadlifts (275/185#) 6 Bar-Over Burpees Open Athletes Handstand […]
CONTINUE READINGWest End CrossFit – CrossFit “30 Rock” (AMRAP – Rounds and Reps) AMRAP 20 30 kettlebell swings 53/35 30 push presses (95/65) 2/15 Cal Assault Bike OR Row 30 Toes to bar Open Athletes Gymnastics conditioning 5 Rounds 300m Row + 40% unbroken ring muscle ups* *Options – Reduce reps of ring muscle ups OR […]
CONTINUE READINGWest End CrossFit – CrossFit Back Squat (3 x 5) “Dirty Water” (Time) For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row *Fitness – 150 Singles Open Athletes Stamina Squats Alternating OTM x 12 2 Front squats 4 Back squats *78% of 3 rep max back squat Snatch Grip Sotts Press 5 minutes […]
CONTINUE READINGWest End CrossFit – CrossFit “Russian Roulette” (Time) 5 Rounds: 10 Strict Handstand Push-ups 20 Russian Kettlebell Swings (70/53) 30 AbMat Sit-ups 40 Double Unders *Performance – DB Strict Press – 50/35 *Fitness – DB Strict press – 35/25 KBS – 53/35, 60 Single unders
CONTINUE READINGWest End CrossFit – CrossFit “Chips Ahoy” (Time) Teams of 2 For Time: 50 Chest to bar pull ups 400m Run 30 OHS 135/95 800m Run 30 OHS 135/95 400m Run 50 Chest to bar pull ups Partners may divide all work how they like. Fitness – pull ups, 95/65
CONTINUE READINGWest End CrossFit – CrossFit “Hangnail” (AMRAP – Rounds and Reps) AMRAP 16: 30 Dumbbell Hang Clean and Jerk (50/35) 25/18 cal assault bike OR Row 20 Lateral Barbell burpees 15 Deadlifts (245/165) Open Athletes Deadlift 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ […]
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