West End CrossFit – CrossFit “Little Giants” (No Measure) 5 Giant Sets: 10 Double Dumbbell Romanian Deadlifts 15 Plank-ups 20 Weighted Glute Bridges 25 AbMat Sit-ups Rest 1 Minute Between Rounds *PLANK UPS – Transition from an plank on your elbows to a plank on your hands
CONTINUE READINGWest End CrossFit – CrossFit “Wedding March” Teams of 2 Full equipment (Time) For Time: 100 Burpees 1 Mile Run 100 Hang Power Snatches (65/45) 1 Mile Run 200 Reverse LungesAthletes may divide each movement however they like. Complete all volume on one movement before moving onto the next. “Wedding March” Home Gym (Time) For […]
CONTINUE READINGWest End CrossFit – CrossFit “Double Knot” (Time) For Time: 100 Double Unders 21 Strict Pull-ups 21 Squat Cleans (135/95) 75 Double Unders 15 Strict Pull-ups 15 Squat Cleans (135/95) 50 Double Unders 9 Strict Pull-ups 9 Squat Cleans (135/95)Home gym Version For Time: 100 Double Unders 21 Strict Pull-ups 21 Double Dumbbell Squat Cleans […]
CONTINUE READINGWest End CrossFit – CrossFit “Sleepy Hollow” (AMRAP – Reps) Tabata Intervals [8 Rounds of :20 Work + :10 Rest]: Bike/Row Calories Single Dumbbell Strict Press (Alternate Arms Every Round) Hollow Hold Push-ups Complete All 8 Rounds at Each Station Before AdvancingHome Gym Version 8 Rounds: :20 Seconds Single Arm Strict Press (Left) :10 Seconds […]
CONTINUE READINGWest End CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest “Garage War” Home Gym (AMRAP – Reps) 3 Rounds For Reps: 1 Minute Double Dumbbell Thrusters (50’s/35’s) 1 Minute Double […]
CONTINUE READINGWest End CrossFit – CrossFit “Quarter Zip” Full Equipment (AMRAP – Rounds and Reps) AMRAP 25: 400 Meter Run 4 Strict pull ups 8 Kettlebell Swings (70/53) 12 Kettlebell Reverse Lunges (70/53)Home Gym- AMRAP 25: 400 Meter Run 3 Rounds: 4 Strict Pull-ups 8 Alternating Db Power Snatches (50/35) 12 Jumping Lunges Open Athletes Gymnastics […]
CONTINUE READINGWest End CrossFit – CrossFit “Sweat Sixteen” Full equipment (AMRAP – Rounds and Reps) AMRAP 16: 100 Meter Farmers Carry (50’s/35’s) 15 Toes to Bar 20 Deadlifts (95/65)Home Gym Version AMRAP 16: 100 Meter Farmers Carry (50’s/35’s) 20 Double Dumbbell Deadlifts (50’s/35’s) 30 AbMat Sit-ups *Single db – 10 each arm Open Athletes Hard Hat […]
CONTINUE READINGWest End CrossFit – CrossFit “Sunday Best” (No Measure) On the Minute x 10: 16 Single Arm Russian Dumbbell Swings (50/35) Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10: 10 Single Arm Dumbbell Strict Presses (50/35) Max Side Plank in Time Remaining (Switch Each Round)
CONTINUE READINGWest End CrossFit – CrossFit “Lactaid” (AMRAP – Rounds and Reps) AMRAP 16 minutes 5 KB swings, 30 Double Unders, 200 Meter Run 10 KB swings, 30 Double Unders, 200 Meter Run 15 KB swings, 30 Double Unders, 200 Meter Run 20 KB swings, 30 Double Unders, 200 Meter Run 25 KB swings, 30 Double […]
CONTINUE READINGWest End CrossFit – CrossFit “Opposite Day” (Time) 30-20-10: Alternating Dumbbell Power Snatches (50/35) Push-ups Directly Into… 10-20-30: Alternating Dumbbell Hang Clean and Jerks (50/35) Burpees Open Athletes Box Squats On the Minute x 10: 2 Box Squats * All Sets at 65% 1RM Back Squat * Box Height 3″ Below Parallel Muscle Clean (0:00-5:00) […]
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