West End CrossFit – CrossFit “Vader” (Time) 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower *Fitness – Wall ball 14/10, DB snatches 35/25 Open Athletes Jerk Complex Jerk Primer 4 x 3 : Jerk Balance 4 x 3 : Tall Jerk Followed by OTM x […]
CONTINUE READINGWest End CrossFit – CrossFit “Spin Cycle” (AMRAP – Rounds and Reps) AMRAP 18 min 3 Rope climbs 20/14 cal Bike OR Row 60 Double unders *Fitness – 1 Rope Climb, 90 Jump Rope singles
CONTINUE READINGWest End CrossFit – CrossFit OPEN GYM Chad (Time) For Time 1000 Step Ups to a 20″ box *45# weighted vest Open Athletes Squat Snatch Technique Primer 3 sets of 3 snatch balance +1 High Hang Squat Snatch VERY LIGHT WEIGHT – 30-35% OF 1RM SNATCH Followed by On the 2:00 x 5 1 High […]
CONTINUE READINGWest End CrossFit – CrossFit 12 Days Of Christmas Barbell (Time) Weight is 95/65 1 Deadlift 2 hang power cleans 3 front squats 4 shoulder press 5 back squats 6 push press 7 thrusters 8 squat cleans 9 push jerks 10 hang power snatch 11 overhead squats 12 kb swings (This move replaces the SDLHP. […]
CONTINUE READINGWest End CrossFit – CrossFit “Backstop” (Time) 5 Rounds 10 Dumbbell Front Rack Reverse Lunges (50/35) 20/14 Cal Bike OR Row
CONTINUE READINGWest End CrossFit – CrossFit “Sideburns” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 8 Dumbbell Hang Clean & Jerks (50/35) 10 Medball Squat Jumps (20/14) 12/8 Calorie Bike Full rounds each team member 4 Dumbbell Hang Clean & Jerks per arm, then switch
CONTINUE READINGWest End CrossFit – CrossFit “Joker” (Time) 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) *Fitness – 155/105 Open Athletes “Joker” Squat Clean + Handstand Walk For time 10 Squat cleans (60%) + 20′ HSW 8 Squat cleans (68%) + 40′ HSW 6 Squat Cleans (75%) + 60′ HSW 4 Squat Cleans (83%) + 80′ HSW […]
CONTINUE READINGWest End CrossFit – CrossFit “Round Trip” (6 Rounds for time) 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments *Fitness – 60 single unders
CONTINUE READINGWest End CrossFit – CrossFit Power Snatch (Build to a heavy 5) “Play Ball” (Time) 3 Rounds 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) *Fitness – Power snatches 75/55, Wall balls 14/10 Open Athletes “Play Ball” Power snatches @ 135/95 Barbell Cycling 3 Rounds 10 Power cleans 10 Front squats […]
CONTINUE READINGWest End CrossFit – CrossFit “Crash Course” (AMRAP – Rounds and Reps) AMRAP 15: 40/30 Calorie Bike OR Row 40 AbMat Sit-ups 30 Chest to Bar Pull-ups 20 Ground to Overhead(115/75) *Fitness -Chin over bar pull ups, Ground to Overhead 75/45 Open Athletes Gymnastics Conditioning Not for Score 2 Rounds: 40% of Max Ring Muscle […]
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