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WODs

  • Wednesday

    By Wodify | In WOD | on January 5, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON […]

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  • Tuesday

    By Wodify | In WOD | on January 4, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 25ft Walking Knee to Chest 25ft Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 25ft Alt Single Leg Skip 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups 10 Groiners Into… 1 ROUND […]

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  • Monday

    By Wodify | In WOD | on January 3, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang :20 Hollow Hold 4 Burpees Extended Warm-up Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Goat Work! […]

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  • Sunday

    By Wodify | In WOD | on January 2, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy Set of 5 Back Squats (Score is Weight) Workout […]

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  • Saturday

    By Wodify | In WOD | on January 1, 2021

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout Metcon (Time) WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups (Score is Time) KG BB: (100/70)|(70/55) Option […]

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  • Friday

    By Wodify | In WOD | on December 31, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10 Tall Jumps Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 […]

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  • Thursday

    By Wodify | In WOD | on December 30, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :45 Cal Bike 10 Up-Downs :30 Tuck Hold 25’ Plate Gun Walk Workout “OH…2020” (Time) FOR TIME 50-40-30-20-10* Cal Bike 10-20-30-40-50 Burpees to a 6′ Target 20-20-20-20-20 Sit-Ups *Alt. Calories: 40-30-25-15-8. -Hard Cap 30:00- (Score is Time) Post-Workout Strength Metcon (Weight) 3 […]

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  • Wednesday

    By Wodify | In WOD | on December 29, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 10 MINUTES MIN 1 – :45 Quad Heel Taps MIN 2 – 15 Glute Bridge-Ups into Max Hold MIN 3 – :45 Max Mountain Climbers MIN 4 – 20 Lunges 5 MIN – :45 Max Light Russian Swings -Then Repeat!- Strength Metcon (Weight) EMOM […]

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  • Tuesday

    By Wodify | In WOD | on December 28, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Kang Squats MIN 3 – :40 Deadbugs MIN 4 – :40 Reverse Single Unders MIN 5 – :40 Lunges MIN 6 – :40 Tuck-Ups MIN 7 – :40 Single Single Double Unders […]

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  • Monday

    By Wodify | In WOD | on December 27, 2020

    West End CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND 15 Slow Plate Front Raises 15 Slow Plate Lateral Raises 15 Slow Plate Upright Row 15 Slow Bent Over Row Reverse Flies Into… 3 ROUNDS 5/5 Strict DB Press w/ :02 Pause OH 10 Slam Balls 10 Alt. Box Step-Ups Strength Metcon (Weight) 4 […]

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