West End CrossFit – CrossFit Overhead Squat (1 x 3) Build to a heavy set of 3 “Face Time” (AMRAP – Rounds and Reps) AMRAP 10: 15 Overhead Squats (95/65) 12 Deadlifts (95/65) 9 Chest to Bar Pull-ups
CONTINUE READINGWest End CrossFit – CrossFit “Full Circle” (Time) For time: 1,500m Row 100 DU 50 Wall balls 100 DU 1,500m Row Open Athletes “Fuller Circle” For Time: 1500 Meter Row 100 Double Unders 50 Calorie Assault Bike 100 Double Unders 1500 Meter Row Midline 5 Sets (10 Minutes Total): :30 Seconds Ring Body Saw :30 […]
CONTINUE READINGWest End CrossFit – CrossFit Clean and Jerk Complex (Complete 5 total sets of the complex) 3-Position Power Clean 3 Push JerksHigh hang, hang, floor “Bottom Line” (AMRAP – Rounds and Reps) Ascending Ladder for 7 Minutes: 3 Clean and Jerks (135/95), 3 Toes to Bar 6 Clean and Jerks (135/95), 6 Toes to Bar […]
CONTINUE READINGWest End CrossFit – CrossFit Open Athletes BACK SQUAT CYCLE WEEK 5 – DELOAD Tempo Back Squat On the Minute x 10: 1 Pausing “”One and One Quarter”” Squat Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62% * Squat to full depth, stand to about parallel, return to […]
CONTINUE READINGWest End CrossFit – CrossFit “Sleeveless Sunday” (Time) 3 Rounds: 15 Push-ups 100′ Walking Lunge 30 AbMat Sit-ups 100′ Farmers Carry (50’s/35’s) *You may use either dumbbells or kettlebells
CONTINUE READINGWest End CrossFit – CrossFit “AWOL” (3 Rounds for reps) Teams of 2 AMRAP 7: 60/45 Calorie Assault Bike Max Power Snatches 95/65 Rest 1 Minute AMRAP 7: 60/45 Calorie Assault Bike Max Power Clean and Jerks 95/65 Rest 1 Minute AMRAP 7: 60/45 Calorie Assault Bike Max Thrusters 95/65 One athlete working at a […]
CONTINUE READINGWest End CrossFit – CrossFit “Fortitude” (AMRAP – Reps) Alternating OTM x 30: Odd Minutes – 10 Calorie Row Even Minutes – 10 Burpees Open Athletes Front Squats On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 79% Set 2 (On the 1:30): 1 Rep @ 84% Set 3 (On […]
CONTINUE READINGWest End CrossFit – CrossFit “Paypal” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 30 Strict Pull-ups 40 Strict Dumbbell Presses (35’s/25’s) 50 Back Squats Round 1: 155/105 Round 2: 185/135 Round 3: 205/145 Round 4: 225/155 Round 5: 245/165 (Max Reps)Fitness – Round 1: 105/75 Round 2: 115/85 Round 3: 135/95 Round […]
CONTINUE READINGWest End CrossFit – CrossFit “Turbo Tax” (AMRAP – Rounds and Reps) AMRAP 15: 30/21 Calorie Bike/Row 30 Kettlebell Swings (53/35) 30 Box Jumps (24″/20″) 30 Deadlifts (135/95) Open Athletes Beast Builder On the 1:30 x 6 Sets: Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set […]
CONTINUE READINGWest End CrossFit – CrossFit “Double Jeopardy” (5 Rounds for weight) On the 4:00 x 5 Rounds: 50 Double Unders 5 Bar Muscle-ups 5 Power Snatches *Build in Power Snatch Weight* Open Athletes Strict Handstand Push up On the 1:30 x 5 Sets: 1 Set of Strict Handstand Push-ups The goal of today is to […]
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