West End CrossFit – CrossFit “Red Zone” (Time) 21-15-9-15-21: Hang Power Snatch (75/55) Thrusters (75/55)HOME GYM VERSION: 30-20-10-20-30: Single Dumbbell Hang Power Snatch (50/35) Single Dumbbell Thrusters (50/35) *Athletes may pull power snatches from the ground instead of hang if needed Open Athletes Clean and Jerk Technique (On the 0:00) On the 1:30 x 5 […]
CONTINUE READINGWest End CrossFit – CrossFit “Onside Kick” (AMRAP – Rounds and Reps) AMRAP 16: 3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl 6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl 9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl … [Add 3 Toes to Bar Each Round]
CONTINUE READINGWest End CrossFit – CrossFit “Hook and Ladder” (Time) 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean and Jerks (95/65) [On the 10:00] 3 Rounds: 10 Lateral Barbell Burpees 10 Power Clean and Jerks (95/65)W/ single dumbbell: 30x hang […]
CONTINUE READINGWest End CrossFit – CrossFit “Hot Route” (AMRAP – Rounds and Reps) AMRAP 18: Buy-In: 1 Mile Run AMRAP In Time Remaining: 50 Double Unders 35 Air Squats 20 Dumbbell Plank Rows (50’s/35’s) Open Athletes Gymnastics Capacity 21-18-15-12-9: Kettlebell Swings (53/35) Kipping Handstand Push-ups After Each Round: 50′ Handstand Walk “Hot Route” For Time: Buy-In: […]
CONTINUE READINGWest End CrossFit – CrossFit “7-on-7” (2 Rounds for reps) AMRAP 7 4 Strict Pull ups 8 Front Squats (155/105) 12/9 Calorie Bike 16 Toes to Bar Rest 3 Minutes AMRAP 7: 4 Strict pull ups 8 Front Squats (135/85) 12/9 Calorie Bike 16 Toes to Bar “7-on-7” HOME VERSION (2 Rounds for reps) AMRAP […]
CONTINUE READINGWest End CrossFit – CrossFit “Wallflower” (AMRAP – Rounds and Reps) AMRAP 15: 8 Double Dumbbell Single Legged Deadlifts (Left) :30 Second Wall Sit 8 Double Dumbbell Single Legged Deadlifts (Right) :30 Second Hollow Hold
CONTINUE READINGWest End CrossFit – CrossFit “Groundhog Day” (Time) Teams of 2 For Time 100 cal Row 100 Box jumps 24/20 100 Deadlifts 175/125 100 Wallballs 20/14 100 Deadlifts 100 Box jumps 100 Cal RowAthletes may divide the work however they like.
CONTINUE READINGWest End CrossFit – CrossFit “Cookie Monster” (AMRAP – Rounds and Reps) AMRAP 15: 20 Power Snatches (95/65) 40 Double Unders 20 Burpees 40 Double UndersHOME GYM AMRAP 15: 20 Single Arm Dumbbell Snatches (50/35) 40 Double Unders 20 Burpees 40 Double Unders Open Athletes Snatch Technique Alternating On the Minute x 10 (5 Rounds): […]
CONTINUE READINGWest End CrossFit – CrossFit “Cash Back” (Time) 50-35-20-35-50: AbMat Sit-ups After Each Round: 10 Double Dumbbell Push Press (50’s/35’s) 50 Meter Double Dumbbell Walk* 1 Arm Overhead + 1 Arm at Hang
CONTINUE READINGWest End CrossFit – CrossFit “Speed Dating” (5 Rounds for reps) 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (135/95) Rest 1 Minute Between Rounds Round 1: Power Cleans Round 2: Front Squats Round 3: Hang Squat Cleans Round 4: Power Clean and Jerks Round 5: ClustersHOME GYM VERSION Round 1: […]
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