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WODs

  • Saturday 12/23/17

    By Wodify | In WOD | on December 22, 2017

    West End CrossFit – CrossFit “Three Peat” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power […]

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  • Friday 12/22/17

    By Wodify | In WOD | on December 21, 2017

    West End CrossFit – CrossFit Hang Clean (1 x 1) Work up to a heavy hang squat clean single “Under the Lights” (AMRAP – Reps) AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans (95/65) 6 Toes to Bar 9 Hang Squat Cleans (95/65) 9 Toes to BarFITNESS – […]

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  • Thursday 12/21/17

    By Wodify | In WOD | on December 20, 2017

    West End CrossFit – CrossFit “Boom Box” (AMRAP – Rounds and Reps) AMRAP 15: 30/21 Calorie Bike 20 Box Jumps (24/20) 10 Deadlifts (245/165)FITNESS – 165/115 Schwinn Bike subs – 20/15 Calorie Assault Bike 20/15 Calorie Row

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  • Wednesday 12/20/17

    By Wodify | In WOD | on December 19, 2017

    West End CrossFit – CrossFit “Wiped Clean” (5 Rounds for time) 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80) Open Athletes 1. Barbell Conditioning On the Minute x 5 5 Touch and Go Power Clean and Jerks 3. Barbell Reverse Lunge 2 x 20 (Total Steps)

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  • Tuesday 12/19/17

    By Wodify | In WOD | on December 18, 2017

    West End CrossFit – CrossFit Overhead Squat (1 x 3) Build to a heavy set of 3 “Over and Out” (Time) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)Performance – Power snatches in place of Full Fitness – Power snatches 75/55 […]

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  • Monday 12/18/17

    By Wodify | In WOD | on December 17, 2017

    West End CrossFit – CrossFit “Full Circle” (Time) For time: 1,500m Row 100 DU 50 Wall balls 100 DU 1,500m Row Open Athletes 1. Ring Muscle-Ups 3 Sets: 25% Max Ring Muscle-Ups 8 Barbell-Facing Burpees 20% Max Ring Muscle-Ups 8 Barbell-Facing Burpees 15% Max Ring Muscle-Ups Rest 3:00 between sets 3. Pausing Snatch 2×2 @ […]

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  • Sunday 12/17/17

    By Wodify | In WOD | on December 16, 2017

    West End CrossFit – CrossFit Deadlift (Work up to a heavy set of 5) “Front to Back” (No Measure) 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings

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  • Saturday 12/16/17

    By Wodify | In WOD | on December 15, 2017

    West End CrossFit – CrossFit “Naughty or Nice Charity Event” (AMRAP – Reps) 12 min. Ascending Ladder 3.3.3.6.6.6.9.9.9… Hang Power Clean 115/85 Burpee over Bar Wall Ball 20/14FITNESS – 95/65

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  • Friday 12/15/17

    By Wodify | In WOD | on December 14, 2017

    West End CrossFit – CrossFit “Heartbreak Kid” (Time) 3 Rounds for Time 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *Masters Athletes 155/105 Open Athletes 2. Kipping Handstand Push-ups 5 Rounds: Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00): Row 25/18 Calories Any Time remaining, Max Kipping Handstand Push-ups […]

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  • Thursday 12/14/17

    By Wodify | In WOD | on December 13, 2017

    West End CrossFit – CrossFit “Switch Gears” (4 Rounds for reps) 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Bike/Row cal Sit-Ups Shuttle Sprints (Wall to rig)

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