West End CrossFit – CrossFit “Crash Test” (Time) For Time: 1,500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell Burpees *Performance – 225/155 *Fitness – 185/135 Open Athletes Silverback Primer 3 Sets Not For Time: 7 Tempo Kettlebell Deadlifts 7 Seated Box Jumps :30 Second Pole Prying Front Squats On the 0:. 1 Front Squat […]
CONTINUE READINGWest End CrossFit – CrossFit “Ab-sured” (6 Rounds for weight) On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Cal Bike/Row 6 Barbell Strict Presses *Build in Strict Press Weight*
CONTINUE READINGWest End CrossFit – CrossFit “Opening Day” (Time) 21-15-9: Wallballs (20/14#) Pull-ups Thrusters (95/65#) Box Jumps (24/20#) Kettlebell Swings (53/35#) Open Athletes Silverback Primer 3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) Push […]
CONTINUE READINGWest End CrossFit – CrossFit “Arrow Head” (5 Rounds for reps) 5 Rounds AMRAP 3 6 Deadlifts (185/135) 9 Push-ups 12 Sit-ups *Rest 1:00 between rounds *Fitness – 155/105 Open Athletes Gymnastics skills On the 2:30 x 4 Rounds: 40 Double Unders 15 GHD Sit-ups Max Distance Handstand Walk in Time Remaining
CONTINUE READINGWest End CrossFit – CrossFit Back Squat (1 x 3) Build to a heavy set of 3 “Dumbledore” (Time) For Time: 50/35 Cal Bike 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 30 Single Dumbbell Goblet Squats (50/35) 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50/35 Calorie Bike *Bike subs – 60/45 […]
CONTINUE READINGWest End CrossFit – CrossFit “Carousel” (Time) 5 Rounds: 9 Push Preses (115/85) 15 Kettlebell Swings (53/35) 21/15 Calorie Bike/ ROW Rest 1 Minute Between Rounds *May also run 400m in place of bikeSCORE IS TOTAL TIME INCLUDING REST
CONTINUE READINGWest End CrossFit – CrossFit “Lethal Weapon” (AMRAP – Rounds and Reps) AMRAP 25: 2 Rounds of “The Chief” 200 Meter Run 4 Rounds of “The Chief” 200 Meter Run 6 Rounds of “The Chief” 200 Meter Run … Continue to Add 2 Rounds Until Cap *Run is completed together _______________________ 1 Round of “The […]
CONTINUE READINGWest End CrossFit – CrossFit “Blue Steel” (Time) 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Cal Bike OR Row 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Cal Bike OR Row 3 Rounds: 7 Power Snatches (75/55) 7 Toes to […]
CONTINUE READINGWest End CrossFit – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups
CONTINUE READINGWest End CrossFit – CrossFit 1 Pausing Front Squat + 1 Front Squat (Build to a heavy complex) The pause takes place in the bottom of the front squat. Pause for a full 2 seconds before standing.Today we will pause a full 3 sec in bottom “Four Loko” (5 Rounds for time) On the 4:00 […]
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