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WODs

  • Friday 6/22/18

    By Wodify | In WOD | on June 21, 2018

    West End CrossFit – CrossFit “Strict Lynne” (5 Rounds for reps) 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3:00 Open Athletes 1. “300” 10 Rounds For Time: 5 Strict Chest to Bar Pull-ups 10 “X” Dumbbell Movement (70’s/50’s) 15 GHD Sit-ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees […]

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  • Thursday 6/21/18

    By Wodify | In WOD | on June 20, 2018

    West End CrossFit – CrossFit “John Deere” (Time) For Time: 21-15-9 Row Calories 15-10-5 Bike Calories (9-7-5 women) 200Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 Bike Calories (9-7-5 women) 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 Bike Calories (9-7-5 women) (Women complete 15-12-9 Calories Per Round)Substitute 21-15-9 10m shuttles for bike

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  • Wednesday 6/20/18

    By Wodify | In WOD | on June 19, 2018

    West End CrossFit – CrossFit 3-Position Power Snatch Pockets, one inch above the knee, and the floorBuild to a heavy complex “Double Dribble” (Time) 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80) *Fitness – 150 singles, 75/55 Open Athletes 1. 3-Position Power Snatch 5 Sets: Set 1 – 50% Set 2 […]

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  • Tuesday 6/19/18

    By Wodify | In WOD | on June 18, 2018

    West End CrossFit – CrossFit “Kelen Helly” (Time) 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups Open Athletes 1. Front Squat 5 Reps @ 75% […]

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  • Monday 6/18/18

    By Wodify | In WOD | on June 17, 2018

    West End CrossFit – CrossFit “Nose Bleed” (AMRAP – Rounds and Reps) AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) *Fitness – 95/65 Open Athletes . Push Press Build to a 1 Rep Max For the Day 2. Gymnastic Conditioning AMRAP 7: Strict Deficit Handstand Push-ups (3″/2″) On the […]

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  • Sunday 6/17/18

    By Wodify | In WOD | on June 16, 2018

    West End CrossFit – CrossFit “Band-Aid” (Time) 5 Rounds: 40 Banded Good Mornings 30 AbMat Sit-Ups 200 Meter Weight run *Choose a light weight for the runSelect a light resistance band or an empty barbell for the good mornings. Control is more important than speed on the good mornings.

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  • Saturday 6/16/18

    By Wodify | In WOD | on June 15, 2018

    West End CrossFit – CrossFit “Baker’s Dozen” (Time) Teams of 3, For Time (30 Minute Cap): 60/40 Calorie Bike OR Row 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40 Calorie Bike OR Row 60 Box Jump Overs (24/20) 60 Power […]

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  • Friday 6/15/18

    By Wodify | In WOD | on June 14, 2018

    West End CrossFit – CrossFit Front Squat (1 x 3) Build to a heavy set of 3 “Crow’s Nest” (2 Rounds for reps) AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row *Fitness – KB 53/35, Front Squat 95/65 […]

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  • Thursday 6/14/18

    By Wodify | In WOD | on June 13, 2018

    West End CrossFit – CrossFit “Schlitz” (Time) 3 Rounds: 400 Meter Run 4 Ring Muscle-Ups 40 Double-Unders*Performance – 8 burpee pull ups *Fitness – 8 burpee pull ups, 80 singles

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  • Wednesday 6/13/18

    By Wodify | In WOD | on June 12, 2018

    West End CrossFit – CrossFit Sumo Deadlift (Build to a moderate set of 3) Build to a moderate set of 3 “Floor It” (4 Rounds for time) On the 4:00 x 4: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Bike/Row OR 200mRun *Fitness – 155/105 Open Athletes 1. Deadlift + Strict Handstand Push-ups Minutes […]

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