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East Crossfit WODs

Jun 24 2018

Monday June 25

:40s ea w/ 20s transition time
Shoulder Circles
Jumping Jacks
Band Pull-a-parts
Band Lateral X-Walks
Band Face Pulls
Squat Hold
Band OHS
Band Jumping Squats

Back Squat
In 15min Find Heaviest 3

12 Front Squats (135/95, 185/135, 205/115)
15 C2B Pullups
30 Heavy Jump Ropes (if no heavy rope, 60 Double Unders)

9 Front Squats
15 C2B Pullups
30 Heavy Jump Ropes

6 Front Squats
15 C2B Pullups
30 Heavy Jump Ropes

15min TIME CAP

a) Pull-ups
b) Banded Chest to Bar Pull-ups
c) Jumping Chest to Bar Pull-ups
d) Ring Rows

Choose weight on front squats should be able to get each round in 1-2 sets. Choose type of pullup to be able to get each round in 2-3 sets.

Mental Game:
Think about managing the sets of movements in chunks. Our goal is 1-2 sets of each movement. Each time you have to clean the bar from the ground for the font squats you are wasting energy. If you have to break or go a little slower on the jump ropes to make sure you can get as much out of front squats you can, do it. The pullups will be a little harder than they might seem. You will be breathing pretty heavy and the heavy rope will fatigue the shoulders enough to effect kip and the grip. Concentrate on being efficient with the kip/butterfly.

Jun 21 2018

Friday, June 22, 2018


1) Ankle Mobility
2) Hip Mobility
3) 2 Rounds:
20m Banded Lateral Walks
10m FWD Banded Walk
10m BKWD Banded Walk
4) 1 Round:
20 Hip Extensions
10 Barbell Good morning to Pause Squat



Back Squat- 3×2@90%-95%
*as soon as you are done, start warming up the shoulder girdle*



For Time (13 Minute CAP):
“Fran x 1.5”
67 Thrusters
67 Pull-ups
*reps may be broken up however*

Jun 20 2018

Thursday, June 21, 2018


With a partner,
3 Rounds (each)
Partner 1- 200m Row
Partner 2- 15 KBS
*switch roles once both are done



3 Person Rotations (CAP36):
6 Rounds (each):
18/12 CAL Bike
5 Power Cleans (205/140)(185/130)(165/115)
*Partner 1 completes 1 round, then partner 2, then partner 3. Next person may start the bike after the 3rd Power Clean is performed by previous person.

Mental Game:
This workout is all about working FAST through the bike and cycling quickly through some moderately heavy barbell work. You will be resting almost double the amount of time you work, so be aggressive.

Jun 19 2018

Wednesday, June 20, 2018


Coaches Choice



For Time (CAP30):
30 Box Jump Overs (24/20)
30 DB Squats (open standards) (50/35)(35/20)
30 Toes to Bar
30 Deficit Push-ups (hands on: 45s/25s)
30 DB S2OH (same)
30 Pull-ups
30 Box Jump Overs
*perform 6 Burpees E2MOM
*workout does NOT start with burpees

Mental Game:
This is an old-fashioned grinder. There is a lot of work to be done, so try to pick a steady, substainable pace and stick through it.



Find Heaviest Sled Push x Length of Turf

Jun 18 2018

Tuesday, June 19, 2018


2 Rounds:
10 Bent Over Reverse Fly
10m Bear Crawl
5 Perfect Push-ups
10m Bear Crawl

2 Rounds:
10 KB Romanian Deadlifts
10m High Knees
10 Stationary Lunges
10m Alternating High Kicks



Bench Press:
13 Minutes to Find 1RM, then 1xMax Reps at 60%



For Time:
500m Row
21 Deadlifts (225/155)(185/125)
500m Run
15 Dealifts (255/175)(205/145)
100 Double Unders
9 Deadlifts (275/185)(225/155)
20 Snatches (95/65)(75/55)

Mental Game:
With an ascending weight workout, it’s easy to start the workout too fast and really struggle through the heaviest weight. We’ve all made that mistake before. So here is where you can get pretty cerebral about your strategy. This workout is all posterior chain, so try to not blow it out early. If you do, those 30 snatches at the end are going to feel a lot heavier than what they actually are.