West End CrossFit – CrossFit “Tubthumping” (3 Rounds for calories) 3 Rounds: AMRAP 4: Row for Calories On the 0:00 – 5 Burpee Box Jump Overs (24/20) On the 1:00 – 4 Burpee Box Jump Overs (24/20) On the 2:00 – 3 Burpee Box Jump Overs (24/20) On the 3:00 – 2 Burpee Box Jump […]
CONTINUE READINGWest End CrossFit – CrossFit Athletes may choose to do “Hurricane” as individuals or as a team of 2. The second posting of “Hurricane” is the partner option. “Hurricane” (Time) 3 Rounds for Time 800 Meter Run 21 Power Cleans (155/105) “Hurricane” OPEN (Time) 3 Rounds: 800m Run 40 Power Cleans (155/105) *One person working […]
CONTINUE READINGWest End CrossFit – CrossFit Overhead Squat (1 x 2) Build to a heavy double “TKO” (Time) For Time: 35/25 Calorie Bike OR Row 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80) 9 Squat Snatches (115/80) *Performance – Chin over bar pull ups *Fitness – Chin over bar pull ups, […]
CONTINUE READINGWest End CrossFit – CrossFit “Half and Half” (Time) Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Weighted run (50/35) Partners complete full rounds before switching. Four rounds each partner.
CONTINUE READINGWest End CrossFit – CrossFit Hang squat clean (1 x 1) Build to a heavy single. “Under the Lights” (AMRAP – Reps) AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans (95/65) 6 Toes to Bar 9 Hang Squat Cleans (95/65) 9 Toes to Bar Open Athletes 3. Row […]
CONTINUE READINGWest End CrossFit – CrossFit “Play Dead” OPEN (3 Rounds for reps) AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (275/185) 6 Barbell BurpeesFitness – 135/95, 155/105, 185/135 Open Athletes […]
CONTINUE READINGWest End CrossFit – CrossFit “Spin Doctor” (AMRAP – Rounds and Reps) AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) *Fitness – 60 singles, 14/10 wall ball Open Athletes 1. Snatch Skills On the 1:30 for 7 Sets: Pausing Snatch Deadlift Low-Hang Squat Snatch (Drop From Overhead) Squat […]
CONTINUE READINGWest End CrossFit – CrossFit “On the Prowl” (3 Rounds for reps) 3 Rounds For Time: 18/12 cal Bike OR 200m Run 25/18 Calorie Row 200 Meter Weighted Run Rest 3:00 Between Rounds
CONTINUE READINGWest End CrossFit – CrossFit “Century Club” (Time) Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (75/55) 100 Thrusters (75/55) 100 Chest to Bar Pull-ups 100 Thrusters (75/55) 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/75 Calorie Row *Performance – chin over bar pull ups […]
CONTINUE READINGWest End CrossFit – CrossFit “Surfer on Acid” (Time) 3 Rounds 400m Run 21 Burpees Open Athletes 1. Weightlifting Minutes 0:00 – 4:00 – Heavy Pause Front Squat Minutes 4:00 – 8:00 – Heavy Hang Squat Clean Minutes 8:00 – 10:00 – Heavy Squat Clean 2. Tempo Front Squat On the Minute x 10 – […]
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