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East Crossfit WODs


Feb 14 2017

Wednesday February 15, 2017

Strength:

Bench Press- 4×6@75%

 

Metcon:

With a running clock:
0:00-7:00
1000m Row For Time
7:00-14:00
2000m Bike For Time
14:00-??
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Feb 13 2017

Tuesday February 14, 2017

 

sweetheart

Sweetheart Metcon:

Partner WOD
20 Minute AMRAP:
25 Pullups
25 Box Jumps (Rx: 24/20 L3:30/24)
25 Burpees
25 Wallballs (Rx: 20/14 L3: 30/20)

then 12 Minutes to Establish a Heavy Clean and Jerk

 

Feb 12 2017

Monday February 13, 2017

Strength:

20 Minutes to find Back Squat 1RM

 

Metcon:

“The Chief”
5 x 3 Minute AMRAPs:
3 Power Cleans (Rx: 135/95)(Sc: 115/75)
6 Push-ups
9 Squats

Rest 1 minute between AMRAPs
*continue where left off

Feb 09 2017

Friday 2/10

See you tonight!

party

Strength:
Sumo Deadlifts- 6×5@H

MetCon:

50 KB Swings (70/55, 55/35, 44/25)
500m Row
400m Run
50 KB Swings
50 GHD Situps

Feb 08 2017

Thursday 2/9

party

Strength:
Bench Press- Heavy Single

MetCon:

30 Burpees

Then:

5 Rounds
10 Deadlifts (135/95) (115/75) (95/65)
10 Front Squats (same)
10 Hand Stand Pushups

Then:

30 Burpees”