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East Crossfit WODs

Sep 16 2018

Monday 9/16/18

This week we will start a new strength cycle. This cycle will last for 12 weeks. The goal of this strength cycle is to establish a solid level of strength and at the same time allow for some fixes both neurologically and physiologically.

Our main objectives of this program are:

1. Get Jacked! – these sets of 5 live in both the worlds of CNS efficiency (raw strength) and hypertrophy (building cross sectional size of muscle). Girls- please don’t worry about this. building some muscle will give you a more “toned” look. Not huge! Lol.
2. Be Bulletproof! – (movement) Posture and position will take priority in these reps.
3. Get Fixed! – Fix our weak points in our movement. If we have some issues in glutes, ankles, knees, upper back, or trunk – we will force the fixing of these movements by learning how to position to get these limiting factors out of our movement and challenging those positions with increasing load.
4. Get Mobile! – This piggy backs on to the above. By putting ourselves in to the “perfect” position then challenging ourselves under load, it will be a load forced stretch. Even better than 10min of stretching. Yep, pretty much!

One more thing! We will be using the Train Heroic App to deliver the WODs straight to your phone so you can track your progress, track your records, watch videos on most movements, comment on workouts, and see where an online leaderboard for some motivation.

Download the train heroic app. The icon looks like this.

Open the app and click ‘I have a code’
East location type: Crossfit915
West location type: Crossfit915west

Create a profile.

You will be able to see the WODs for the entire upcoming week. 🙂 Your coach will be able to help you enter the workouts if needed in class.

Hope you enjoy!

We will still be posting the workouts on a weekly basis if you are not using the app and for visitors but it will much better shown in the app. So here it is.  Click for bigger picture


Sep 12 2018

Thursday 9/12/18

Coach’s choice

In 20min Find Heavy 6 Sumo Deadlift
NO TnG – Clean pick every one

15min AMRAP
30 KB Swings (44/25)(55/35)(55/25)
30/20 Pushups
20 Back Rack Step Ups (10ea @ 12″”/8″”) (65/45/)(75/55)(95/65)”

Mental Game:

Stay solid on the pushups scale with box or on rig.

Step ups. Focus on making this a posterior based movement. I dont want a high box so we can focus on pulling rather than pushing. Box height should be so that the knee is below the hip crease. Stand 1.5 – 2 feet from box. Grab box with toes and think about pulling. Start with back knee just slightly bent and under the hip. Pull knee through to a high knee. Reach back with same foot and do consecutive reps until changing feet. Keep torso upright this helps focus on hammies and glutes rather than quads.

Sep 10 2018

Tuesday 9/11/18

17 years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.

The damage done during these attacks has had a lasting effect on our country, and tomorrow we will recall the full impact of those events that unfolded a sleepy Tuesday in September. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire who fought to protect us; and we will remember as a way to remain united as a nation.
The workout symbolizes the events that unfolded on September 11, 2001, in its design.

5min AMRAP
30m 3-4 man tag team sprints
every min get faster and faster.

2001m Run

2 Rounds:
Round 1 – 9 reps ea
Round 2 – 11 reps ea

Burpee Box Jumps (24/20)(30/24)
Deadlifts (65 – 175lbs)
Power Cleans
Muscle Ups
(Scale: C2B + Ring Dips)
(Scale 2: Band Pullups + Dips)

2001m Row

Choose the heaviest weight that you think you could hit the thrusters in min 2 sets on that first round.

Sep 09 2018

Monday 9/10/18

Bench Press
1×10, 1×8, 1×6, 1×5
1×3-4 (something just below what you are going to try to hit)
2×5 (Find H5 Bench Press)”

5min AMRAP
10 T2B
20 Push Press (95/65)(75/55)(65/45)
25 Air Squats

rest 2min

5min AMRAP
10 T2B
10 Push Press (135/95)(115/75)(85/55)
25 Wallballs

rest 2min

5min AMRAP
10 T2B
10 Push Press (175/125)(145/95)(105/65)
25 Back Squats (same weight above)

Score is reps ea round”

Pick a beginning weight that is quick and easy to move on the first round.

Below is The week’s ahead if needed:

Sep 06 2018

Friday, September 7, 2018


For Time:
25 *BF Burpee Box Jumps (24/20)
25 Pull-ups
25 Kettlebell Swings (70/55)(55/44)
25 Goblet Walking Lunges (same KB)
25 Toes to Bar
25 Calorie Bike
25 Calorie Row
25 Kettlebell Swings
25 Pull-ups
25 *BF Burpee Box Jumps (24/20)

*BF means Box-Facing


Mental Game:

Who doesn’t like a 10 movement chipper to finish off the week?!

For those of you who think doing an extra lunge on 1 leg will leave you swole on 1 side, go ahead and do 26 lunges. lulz.