West End CrossFit – CrossFit “El Nino” (Time) For Time: 1 Mile Run 50 Dumbbell Snatches (50/35) 400 Meter Weighted Run (50/35) 30 Pull-ups 20 Burpee Box Jumps (24/20) *Fitness – DB snatches 35/25 Open Athletes Deadlift Not for time, resting ~ 1:30-2:00 between: 3 Reps @ 70%, 1 Rep @75% 3 Reps @70%, 1 […]
CONTINUE READINGWest End CrossFit – CrossFit “Mermaid Man” (Time) For Time: 500 – 400 – 300 – 200 – 100 Meter Row 50 – 40 – 30 – 20 – 10 AbMat Sit-ups 100′ Walking Lunge After Each Round (50/35)
CONTINUE READINGWest End CrossFit – CrossFit Hang Power Snatch + Power snatch + Overhead squat (1 x 1) Build to a heavy complex of 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats “Bartender” (AMRAP – Rounds and Reps) AMRAP 10: 12 Deadlifts 9 Overhead Squats 6 Hang Power Snatches Rx/Px: 115/85 Fx: 75/55 Open […]
CONTINUE READINGWest End CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Open Athletes Strict Handstand Push Ups 1 Attempt for max repetitions *If you have less than 3 strict HSPU, spend some time growing strength in the range of motion. Two options: Dumbbell stict […]
CONTINUE READINGWest End CrossFit – CrossFit Back Squat (3 x 6) Athletes may build in weight or stay at the same weight across all 3 sets. “Escape From Wonderland” (Time) 3 Rounds for Time: 75 Double Unders 50 Air Squats 25 Calorie Row Open Athletes “Grunt Work” Week 12 – Final Week Back Squat 3-Rep Heavy […]
CONTINUE READINGWest End CrossFit – CrossFit Deadlift (1 x 5) Build to a heavy set of 5 Deadlift (1 x 3) Build to a heavy set of 3 Deadlift (1 x 1) Build to a heavy 1 “Fall Back” (Time) 15-12-9-6-3: Deadlifts (185/135) Barbell Facing Burpees *Fitness – 155/105
CONTINUE READINGWest End CrossFit – CrossFit “Moneybags” (Time) Teams of 3 (For Time | 30 Minute Cap) 800 Meter Run 75 Box Jump Overs (24/20) 50 Clean and Jerks (135/95) 50 Pull Ups 50 Clean and Jerks (135/95) 75 Box Jump Overs (24/20) 800 Meter Run *Fitness – 95/65 The run is completed together. All other […]
CONTINUE READINGWest End CrossFit – CrossFit “Rush Hour” (5 Rounds for time) 5 Rounds on the 4:00 15/12 Calorie Bike OR Row 10 Lateral Barbell Burpees 5 Power Snatches (135/95) *Fitness – 95/65 Open Athletes Pausing Snatch Pulls 5 x 2 Pause 2 seconds at knee level Set #1 – 80% Set #2 – 85% Set […]
CONTINUE READINGWest End CrossFit – CrossFit “Pharmacy” (Time) 5 Rounds: 100′ Walking Lunge (No Weight) 30 AbMat Sit-ups 12 Dumbbell Power Cleans (50’s/35’s) *Fitness – 35’s/25’s
CONTINUE READINGWest End CrossFit – CrossFit Thruster (1 x 3) Build to a heavy set of 3. Bar comes from the rack. “Chest Hair” (Time) 25 Thrusters (95/65) 400 Meter Run 25 Chest to Bar Pull-ups 400 Meter Run 25 Thrusters (95/65) *Performance – pull ups **Fitness – Thruster 65/45, pull ups Open Athletes Strict HSPU […]
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