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East Crossfit WODs


Sep 06 2018

Friday, September 7, 2018

Metcon:

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.

Sep 05 2018

Thursday, September 6, 2018

Strength:

3 Sets:
10 Scap Pull-ups
10 Strict Pull-ups
Max Ring Rows (heels under pull-up bar)

 

Metcon:

With a 20 Minute Running Clock, complete:

For Time:
100 Double Unders
15 Power Cleans (185/125)(155/105)(135/95)
100 Double Unders
12 Power Cleans (same)
100 Double Unders
9 Power Cleans (same)

in remaining time, find a Heavy Single Power Clean

 

Mental Game:

This’ll be fun. This is a rather quick one. The weight should be moderately heavy and the double unders will get you a little gassed, but pick a pace and stick to it.

Oh ya, you’ll have a chance to show off that power clean once the extended warm-up is over 😉

Sep 04 2018

Wednesday, September 5, 2018

Strength:

Paused Back Squats- 20 Minutes to Find Heavy 3

 

Metcon:

4×2 Minute AMRAP:
200m Row
Max Thrusters in Remaining Time
Rest 2 Minutes

Round 1: Empty Bar (all levels)
Round 2: L1: 75/55, L2 and L3: 95/65
Round 3: L1: 95/65, L2: 115/75, L3: 135/95
Round 4: L1: 115/75, L2: 135/95, L3: 165/115

 

Mental Game:

One of the toughest couplets you could possibly stir up. But that’s ok. Come into this with the mindset of keeping the bar in your hand as much as possible. I want the bar in your hand at the end of every round (not on the ground 10 seconds prior).

Sep 03 2018

Tuesday, September 4, 2018

Strength:

Tabata x 12 Rounds:
4x Slider Crunches
4x Hollow Hold
4x DB Oblique Side Crunches

Today’s Tabata will be a :30s/:15s (work:rest) ratio

 

Metcon (partner chaser):

Each athlete will complete:
10 to 1 Bench Press @ 60%
200 m Run after each set

*Partner Chaser” simply means that you may work at same time, each individual must complete all work, and you cannot pass one another.

 

Mental Game:

This metcon should be about getting all your bench presses unbroken. Even if it means taking a little time to rest from the run back to the bench. Your partner’s presence should help you to be honest and push yourself when your mind is trying to tell you to stop. Unbroken on the bench, push on the run!

Sep 02 2018

Monday, September 3, 2018 (LABOR DAY)

Monday, September 3, 2018 (LABOR DAY)

–REMINDER–

There will only be 8:30am and 9:30am classes today.

 

 

Strength:

Deadlifts- 2×3@90%
Suggested Warmup:
1×10@30-40%
1×8@50%
1×6@60%
2×4@70-80%

 

Metcon:

Individual Option:
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots (20/14)
1 minute of deadlifts (115/75)((95/65)
1 minute of med-ball sit-ups (same as WB)
1 minute of hang power cleans (same as DL)
Rest 1 minute

Partner Option (switch E30s):
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots (20/14)
1 minute of deadlifts (115/75)((95/65)
1 minute of med-ball sit-ups (same as WB)
1 minute of hang power cleans (same as DL)
Rest 1 minute

 

Mental Game:

Today’s metcon is eerily similar to the classic “Fight Gone Bad”. This one is all about being able to work at a good, substainable pace. Try and set a good foundation through the first 5 minutes of work and then do your best to maintain and be consistent over the course of the WOD. Try your best!