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East Crossfit WODs


Apr 18 2017

Wednesday 4/18/17

In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.

By the way, “Murph” is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)

———–

Warmup:
3 Rounds:
8 Hip Extensions w/ 3sec pause half way
12 Lunges
16 Jumping Jacks

Strength:
Superset
4 Sets
a) Sumo DL x 2 @ H
b) 5-10 Glute Ham Raise

Skill: kipping Pullups (if time)

MetCon:
“Straight Helen””
1200m Run
63 Kettlebell Swings (Rx:55/35, Sc 44/25)
36 Pullups

Time Cap: 16min

Supplemental Strength:
1) Superset x 4:
DB Bench Press x 8 (heaviest)
One Arm DB Row x 8 (ea arm)
2) Dips- 4×7 (Heaviest)
3) Barbell Curls- 4×8 (heaviest)

Apr 17 2017

Tuesday 4/17/17

In this cycle we will be working on pull strength, prepping for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.

By the way, “Murph” is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)

———–

Skill/Warmup
200m Run then
Spend 10min working
Barbell Hang Clean & Jerk

Strength:
Strict Press
Find HS then 2 x 2-4 @80% ”

MetCon:
22 min to go as far as possible
30 Burpee over Bar
15 Clean & Jerks (Rx: 135/95 Sc: start at 50% )
30 Box Jump (24/20″”)
12 Clean & jerks (Rx: 155/105 Sc: add 10-20lbs)
30 HSPU (or 6 wall walks)
9 Clean & Jerks (Rx: 185/125 Sc: add 10-20lb)
30/24 Cal Row
6 Clean & Jerks (Rx: 225/145 Sc: add 10-20lb)
300m Run
3 Clean & Jerks (255/165 Sc: add 10-20lb)
30 V-up Situps
Max Clean & Jerk (275/185 Sc: add 10-20lb)

*** every 5min MUST REST 1min, unless you are at the last C&Js****”


Supplemental Strength Work

1) Bulgarian Split Squats- 3×10 each leg
2) Weighted Sit-ups- 3×15-20
3) Hollow Rocks- 3×15-20
4) Standing Teapots- 3×12 each side”

Apr 16 2017

Monday 4/17/17

As mentioned in this cycle we will be working on pull strength, setting up for a better Memorial Day Murph, and extra supplemental strength work to do on your own after or before WOD. You can find this video here.

By the way, “Murph” is a workout that we do every Memorial Day. It is a classic CrossFit workout that just about every CrossFitter has done at one point or another. It is done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (Yes, the same guy the Lone Survivor Movie featured)

———–

Today we will be attacking a version of Murph. However, the sets of gymnastic work will be mandated to bigger sets than most people use, building some muscle endurance.

WOD
“70% Murph”
1100m Run
70 Pullups
140 Pushups
210 Squats
1100m Run

Middle MUST be done in 10 sets of
7 Pullups
14 Pushups
21 Squats

COACH NOTE: Dont be afraid of this workout. It may look intimidating at first glance but if needed, like always, you can scale the length of the run and/or each movemen. That’s what your coaches are for. All skill levels can definitely accomplish today’s workout.

– Coach Marc

Supplemental Strength Work
1) Kettblebell RDLs- 3×15 @ Heaviest
2) Wide Grip Lat Pulldowns- 3×8-10@ heaviest
3) Seated Row- 3×8-10@ heaviest

Apr 13 2017

Friday, April 14, 2017

 

***********************************
****REMEMBER HOLIDAY HOURS TODAY***
LAST CLASS IS AT 12PM
Tomorrow is normal hours
Sunday we are closed. Happy Easter!
************************************

Skill: Romanian Deadlifts

 

Strength:

Superset x 4:
-10 Romanian Deadlifts (no touch) @ 50%-60% of 1RM
-100ft Sled Push (@50%BW)

 

Metcon: 

12 Minute AMRAP:
10 Hang Snatches (RX: 115/75)(L3: 135/95)
12m HS Walk
14 Alternating Pistol Squats

 

Supplemental Work:

Flex Friday!
1) Tricep Rope Pulldowns- 4×10
2) DB Hammer Curls- 4×10 each arm
3) KB Skull Crushers- 4×15
4) Barbell Curls- 4×15

 

Apr 12 2017

Thursday, April 13, 2017

I’ve had a ton of fun coaching you all this week! There’s been a pretty good vibe and buzz around the gym lately and it’s awesome to be able to be a part of.

Today’s metcon should be handled as a sprint interval workout. This simply means that when it’s your turn to work, you need to try and move quickly because you will have a decent amount of rest in-between your individual working rounds. Have fun!

-Jon Jon

Strength:

Superset x 5:
10 Bench Presses @ 60%
10 Difficult Ring Rows (weighted, if necessary)

*rest about 2 minutes between sets

 

Metcon:

Teams of 2 (alternating every round, relay style):

6 Rounds:
200m Run
25 Wallballs

4 Rounds:
200m Run
25 GHD Situps (if there aren’t enough machines, 35 sit-ups)

 

 

Supplemental Work:

1) Hollow Rocks- 3×15
2) Knees-up Crunches- 3×30
3) Crunched Heel Taps- 3×30