West End CrossFit – CrossFit 3-Position Power Snatch (1 x 1) Pockets, one inch above the knee, and the floorBuild to a moderate complex “Overhaul” (Time) For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80) *Fitness – 75/55 Open Athletes Ring Muscle Up Practice 4 Rounds 40 Double unders 30-40% of […]
CONTINUE READINGWest End CrossFit – CrossFit “Face Off” (5 Rounds for time) 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Bike OR Row *Fitness – 165/115 Open Athletes Pausing Clean Pull 3 x 3 *Two pauses, both for a full second at each position before finishing with a strong extension. Pause […]
CONTINUE READINGWest End CrossFit – CrossFit “This One” (AMRAP – Rounds and Reps) AMRAP 15: 45 AbMat Sit-ups 30 Dumbbell Hang Clean and Jerk (50/35) 15 Dumbbell Goblet Squats (50/35 *Fitness – 35/25
CONTINUE READINGWest End CrossFit – CrossFit “U Turn” (Time) For Time: 100 Double-Unders, 50 Reverse Lunges, 25 Pushups 80 Double-Unders, 40 Reverse Lunges, 20 Pushups 60 Double-Unders, 30 Reverse Lunges, 15 Pushups 40 Double-Unders, 20 Reverse Lunges, 10 Pushups 20 Double-Unders, 10 Reverse Lunges, 5 Pushups *Fitness – jump rope singles – 150, 120, 90, 60, […]
CONTINUE READINGWest End CrossFit – CrossFit Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round […]
CONTINUE READINGWest End CrossFit – CrossFit “Leaps and Bounds” (AMRAP – Reps) Teams of 3 For Time (25 Minute Time Cap): 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 9 Rope Climbs 80 Power Snatches (95/65) 80 Box Jump Overs (24/20) 6 Rope Climbs 50 Power Snatches (115/80) 50 Box Jump Overs (24/20) 3 Rope […]
CONTINUE READINGWest End CrossFit – CrossFit Goat1/Goat2 (No Measure) OTM 20 Even- Goat 1 Odd- Goat 2 Pick two goats work on them. Discuss with coach if you need help.
CONTINUE READINGWest End CrossFit – CrossFit “Double Play” (AMRAP – Rounds and Reps) AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders *Fitness – Barbell (75/55), 75 single unders Open Athletes OTM x 20 (4 Rounds) Minute 1 – 5 Pausing OHS (1 second […]
CONTINUE READINGWest End CrossFit – CrossFit Deadlift (1 x 3) Build to a heavy set of 3 “Dead Ahead” (Time) 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95) *Fitness – 95/65 Open Athletes Power clean technique 7 Sets: 1 Pausing Power Clean 1 Power Clean *3 pauses for the pausing […]
CONTINUE READINGWest End CrossFit – CrossFit Shoulder Press (3 x 3) Athletes have the choice of climbing in weight or staying at the same weight for all three sets. 12 minute Strict Cindy (AMRAP – Rounds and Reps) AMRAP 12 min 5 Strict Pull ups 10 Push ups 15 Air squats Open Athletes Back squat 5 […]
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