open close

From Youtube

East Crossfit WODs


Dec 03 2017

Monday, December 4, 2017

Strength: (15-20 Minutes)

Power Clean + 2 Jerks- Find Heaviest Complex

 

Metcon: (19 Minutes)

5 Minute AMRAP:
800m/700m Row
Max Clean and Jerks in Remaining Time (75/55)(95/65)(115/80)

rest 2 Minutes

5 Minute AMRAP:
800m/700m Row
Max Burpee Box Jumps in Remaining Time

rest 2 Minutes

5 Minute AMRAP:
800m/700m Row
Max Chest to Bar Pull-ups in Remaining Time

*score is total reps from all 3 AMRAPs

 

Supplemental Strength:

Superset x 3
Bottoms Up Pistol Squats x 20 (alternating)
Tempo Situps x 15 (3 seconds up/3 sec down)
*BUPSq- sit on box right below parallel and stand up on one leg, advanced athletes put KB in goblet position

Leg Press- 2×15, 2×10

Nov 30 2017

Friday 12/1/17

Strength:
Make up or redo Monday, Tues, Wed, or Thurs Strength work
OR
re-try any of these days.

MetCon:
“Filthy Fifty”
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders

Supplemental Strength:
Strict Press 4×4-6
Tricep Rope Extensions 3×10-12
GHD Situps Accumulate 30-50

Nov 29 2017

Thursday 11/30/17

Ok all. Re-test week!
9 weeks ago we did the same upcoming workouts. Our focus was pull strength and olympic weightlifting. Time to test our effort. Give it your all. Below is a pic from the board from East Location in case you can’t remember what your times/score was. Don’t miss this week. Get it!

Olympic Weightlifting
25min to work to
Heavy Snatch

MetCon:
50 wallballs (L1:30)
15 cleans (65/95, 75/115, 95/135)
50 wallballs (L1:30)
10 cleans (85/135, 105/155, 135/185)
50 wallballs (L1:30)
5 cleans (105/155,125/185, 155/225)

Time Cap: 20:00

Supplmental Endurance:
10 Rounds
300m
rest 30s

Nov 28 2017

Wednesday 11/29/17

Ok all. Re-test week!
9 weeks ago we did the same upcoming workouts. Our focus was pull strength and olympic weightlifting. Time to test our effort. Give it your all. Below is a pic from the board from East Location in case you can’t remember what your times/score was. Don’t miss this week. Get it!

Strength:
1 Rep Max Back Squat

MetCon:
4 rounds for time of:
25 kbs (35/25, 55/35)
25/20 push-ups
25 walking-lunge steps
Run 400 meters

Supplemental Strength
Leg Press 4×10-12
Leg Curl 3×10-12

Nov 27 2017

Tuesday 11/28/17

Ok all. Re-test week!
9 weeks ago we did the same upcoming workouts. Our focus was pull strength and olympic weightlifting. Time to test our effort. Give it your all. Below is a pic from the board from East Location in case you can’t remember what your times/score was. Don’t miss this week. Get it!

Strength:
Pullup Work:
Max Strict Pullups Test
(scale 1: max with green band)
(scale 2: max lat pulldowns @ 40% BW)

Then:
Cable Superset:
3 Rounds
Lat Pulldown 10-12
Seated Row 10-12
Straight Arm Pulldown 10-12″

MetCon:
30/24 cal Row / bike
30 Thrusters
rest 1min
25/21 cal Row / bike
25 Thrusters
rest 1min
20/17 cal Row / bike
20 Thrusters

stagger if needed:
2nd group starts at 2:00

Supplemental Strength:
1 Arm Dumbbell Row 4×6-8@H
Straight Arm Pulldown 3×10-12@H
Lat Pulldown holds 5s (hold at chest) 4×5-8@H