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From Youtube

East Crossfit WODs


Aug 17 2017

Friday, August 18, 2018

Strength:

Back Squats- Heavy Single
*15 Minutes*

 

Metcon:

With a 20 Minute Running Clock,

2 Rounds:
10 Thrusters (135/95)(115/75)(95/65)
30 Pushups

2 Rounds:
10 Thrusters
30 GHD Situps

Then, Find Clean Heavy Single in remaining time

 

 

Aug 16 2017

Thursday, August 17, 2017

Strength:

Tabata Abs (20s/10s each movement):
4 Rounds Ab Crunches (knees bent, feet flat on ground)
4 Rounds Standing Teapots (2RT/2LFT)
4 Rounds Hollow Rocks
4 Rounds Mountain Climbers

 

Metcon:

400m Run
10 Chest to Bar Pullups
20 Burpee Box Jumps (20″)
10 Chest to Bar Pullups
20 Hang Cleans (155/105)(135/95)(115/75)
10 Chest to Bar Pullups
40 Alternating DB Snatches (20 each arm)  (50/35)(40/25)(35/20)
10 Chest to Bar Pullups
400m Run

 

Supplemental Strength:

Seated Cable Row- 4×8
Banded Lateral Walks- 3×20 steps in each direction
Double KB Overhead Walks- 3x40m

Aug 15 2017

Wednesday, August 16, 2018

Strength:

Deadlifts- 5×5@75-80% (TNG)

 

Skill:

Overhead Squats

 

Metcon:

For Time (CAP16):
30/20 Calorie Row

5 Rounds:
10 Overhead Squats (135/95)(115/75)(95/65)
50 Double Unders

30/20 Calorie Row

 

Supplemental Strength:

Leg Press- 4×8
KB RDL- 4×15
*superset*

Aug 14 2017

Tuesday, August 15, 2017

Strength:

E3MOM x 4:
Bench Press x 6 @ 70%
Bent Over Row x 8 @ Heavy

 

Metcon: (CAP23)

In teams of 3:
100 Cal Bike
100 Toes to Bar
100 Burpees
100 Situps (each)

*can only work at the same time during sit-ups*

 

Supplemental Strength:

DB Overhead Tricep Extension- 3×10
Barbell Hammer Curl w. Twist- 3×10
DB Lateral Shoulder Raise- 3×10
*superset encouraged*

Aug 13 2017

Monday, August 14, 2017

Warm-up:

Choose 1:
400m Run
OR
500m Row

if snatching, 3x:
10 RDL
8 Hang Power Snatch
6 Overhead Squats

if cleaning, 3x:
10 RDL
8 Hang Power Clean
6 Front Squats

 

Metcon:

35 Minute CAP:

30 Rounds For Time:
5 Wallball Shots
3 Handstand Pushups
1 Clean (225/155)(185/125)(155/105)

OR

30 Rounds For TIme:
5 Wallball Shots
3 Handstand Pushups
1 Snatch (185/125)(155/105)(125/85)

 

Supplemental Strength:

Cable Leg Abductions- 4×8 (each leg)
Hamstring Curls- 4×8
Lat Pulldown-3×15