open close

From Youtube

East Crossfit WODs


Feb 15 2018

Friday, February 16, 2018

Strength:

3x:
10 x Ipsilateral Dead Bug (right side)
10 x Ipsilateral Dead Bug (left side)
10 x V-ups
30 x Heel-tap Crunches

 

Metcon:

13 Minute AMRAP:
10 Deadlifts (225/155)(175/125)
32′ Bear Crawl
20 Wallballs
32′ Bear Crawl

 

Supplemental:

Barbell Hip Thrusts- 4×10 (heavy)
Supserset x 3:
Donkey Kicks x 30 (each leg)
Fire Hydrants x 30 (each leg)

Feb 14 2018

Thursday, February 15, 2018

Image may contain: text

 

Strength:

Spoto Bench Press-
5×5@ 70% of 1RM Bench Press

 

Metcon:

For Time:
100 Burpee Box Jump Overs (24/20)
*Every 2 minute mark, perform 8 Toes to Bar
*WOD starts with 8 T2B

 

Supplemental:

Landmine Single Arm Row- 4×8 (each)
Lat Pulldown- 4×8
DB Lateral Shoulder Raise- 4×10

Feb 13 2018

Wednesday, February 14, 2018

Image may contain: text

 

Strength:

Bulgarian Split Squats-
1×40 (bodyweight)
1×30 (use DBs)
1×20 (heavier)

 

Metcon:

Partner WOD:
30 Clean and Jerks (165/115)(135/95)(115/75)
100 Cal Row
20 Clean and Jerks (185/125)(155/105)(135/95)
75 Cal Row
10 Clean and Jerks (205/145)(175/115)(155/105)
50 Cal Row

If 1st day, substitute Clean and Jerks for Back Squats

Feb 12 2018

Tuesday, February 13, 2018

Strength:

Shoulder to OH Complex x 3 (start sets @ 80% of 1RM Strict Press):
3 Strict Press
6 Push Press
6 Push Jerks
*work to heaviest

 

Metcon:

600m Run
5 Rounds of Cindy
400m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
*Cindy = 5 Pullups, 10 Pushups, 15 Squats*

 

Supplemental Strength:

Incline Bench Press- 4×12
DB Lateral Shoulder Raise- 4×12
DB Front Shoulder Raise- 4×12

Feb 11 2018

Monday, February 12, 2018

Strength:

10-8-6
Unbroken Front Squats off Floor
*Pick a weight and stay with it*
*No more than 3 minutes rest between sets*

 

Metcon:

5 Rounds For TIme:
15 Power Cleans (115/75)(95/65)
30 Double Unders
15 GHD Sit-ups (OR 2x Ab-mat Situps)

 

Supplemental:

2K Ski For Time