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WODs

  • Monday 3/26/18

    By Wodify | In WOD | on March 24, 2018

    West End CrossFit – CrossFit Push Press (5x 3) Athletes may either climb in weight or stay at the same weight across all sets. “Cloud Nine” (AMRAP – Rounds and Reps) AMRAP 9: 30/24 Calorie Row 30 Hand Release Push-ups 30 Dumbbell Snatches (50/35) *Fitness – 35/25

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  • Tuesday 3/27/18

    By Wodify | In WOD | on March 24, 2018

    West End CrossFit – CrossFit “Four Score” (Time) 4 Rounds, On The 4:00: 14/12 Calorie Bike/Row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) *Fitness – 75/55 **Score is slowest round. Open Athletes 1. Pause Front Squat Heavy Single 3. Midline Not For Time: 21-18-15-12-9 GHD Sit-Ups :15 Second L-Sit Hold After Each Set

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  • Sunday 3/25/18

    By Wodify | In WOD | on March 23, 2018

    West End CrossFit – CrossFit Hang Power Clean (1 x 5) Hang Power Clean (1 x 4) Hang Power Clean (1 x 3) Hang Power Clean (1 x 2) Hang Power Clean (1 x 1) “Hang Ten” (AMRAP – Rounds and Reps) AMRAP 10: 10 Hang Power Cleans (135/95) 20 AbMat Sit-Ups 40 Double Unders […]

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  • Saturday 3/24/18

    By Wodify | In WOD | on March 23, 2018

    West End CrossFit – CrossFit CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# […]

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  • Friday 3/23/18

    By Wodify | In WOD | on March 22, 2018

    West End CrossFit – CrossFit “Toe Drag” (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Buy-In Directly into… 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (95/65) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (115/80) 50 Toes to Bar 50 Bar-Facing Burpees 50 Thrusters (135/95) *Fitness – […]

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  • Thursday 3/22/18

    By Wodify | In WOD | on March 21, 2018

    West End CrossFit – CrossFit Goat OTM (No Measure) OTM 20 min Even – Goat 1 Odd – Goat 2 Coaches will help you decide on movements and rep scheme.

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  • Wednesday 3/21/18

    By Wodify | In WOD | on March 20, 2018

    West End CrossFit – CrossFit “Humble Pi” (4 Rounds for reps) Every Minute on the Minute x 16 (4 Rounds): 1st: 12/9 Calorie Bike/Row 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 12/9 Calorie Bike/Row 4th: 10 Chest to Bar Pull-Ups *Performance – DB Push press 50/35, pull ups *Fitness – Deadlift 155/105, DB […]

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  • Tuesday 3/20/18

    By Wodify | In WOD | on March 19, 2018

    West End CrossFit – CrossFit Back Squat (3 x 5) Athletes may climb in weight or go straight across in weight. “Snow Days” (AMRAP – Rounds and Reps) AMRAP 12: 15 Push-ups 30 Air Squats Open Athletes 1. Pause Front Squat Build to Heavy Single 3 seconds pause in bottom 2. Conditioning 5 Rounds, Every […]

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  • Monday 3/19/18

    By Wodify | In WOD | on March 18, 2018

    West End CrossFit – CrossFit “Opposite Day” (AMRAP – Rounds and Reps) AMRAP 14: 40 AbMat Sit-Ups 20/15 Calorie Bike or Row 20 Burpees

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  • Saturday 3/18/18

    By Wodify | In WOD | on March 17, 2018

    West End CrossFit – CrossFit “Swing and Miss” (Time) For Time: 21-18-15-12-9-6-3 Calorie Row Kettlebell Swings (53/35)

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