West End CrossFit – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
CONTINUE READINGWest End CrossFit – CrossFit “Boats and Toes” (Time) Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80 Round 4 Barbell: 135/95 Round 5 Barbell: 155/105 *FITNESS Round 1 […]
CONTINUE READINGWest End CrossFit – CrossFit Back Squat (3 x 5) “Hokey Pokey” (AMRAP – Rounds and Reps) AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 45 Air Squats *Fitness – 53/35
CONTINUE READINGWest End CrossFit – CrossFit “Take Five” (3 Rounds for reps) AMRAP 5: Buy-In: 35/25 Calorie Bike OR Row Directly Into.. 12 Deadlifts (185/135), 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 25/20 Calorie Bike OR Row Directly Into.. 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 15/10 […]
CONTINUE READINGWest End CrossFit – CrossFit “Down and Out” (Time) 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run After Each Round *Fitness – Wall balls (14/10) Open Athletes Conditioning AMRAP 5: 10 Double Unders, 1 Bar Muscle-Up 20 Double Unders, 2 Bar Muscle-Ups 30 Double Unders, 3 Bar Muscle-Ups …. Up by (10) and (1) […]
CONTINUE READINGWest End CrossFit – CrossFit “Squeaky Wheel” (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 20/15 Calorie Bike OR Row 10 Push Jerks (165/110) *Fitness – 120 single unders, Push Jerks(105/75) Open Athletes Build to a heavy single for the day. This will NOT necessarily be a PR. Don’t force the weight. Prep […]
CONTINUE READINGWest End CrossFit – CrossFit “Tight Ship” (AMRAP – Rounds and Reps) AMRAP 20: 15/12 Calorie Row 1 Round of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
CONTINUE READINGWest End CrossFit – CrossFit Front Squat (1x 1) Tempo heavy single – 5 seconds down, 3 second pause “Nine Yards” (AMRAP – Reps) AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie […]
CONTINUE READINGWest End CrossFit – CrossFit “Surf and Turf” (Time) For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Plate ground to overhead (45/25) 50 AbMat Sit-ups 70/50 Calorie Row
CONTINUE READINGWest End CrossFit – CrossFit “Run Wild” (Time) 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) **Performance & Fitness – hang power snatches Performance – 75/55, Fitness – 65/45 Open Athletes Handstand Walk Practice Spend 15:00 in practice. Jerk Technique Pausing Split Jerk 3 sets of 2 Pause in dip for 2 sec […]
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