open close

From Youtube

East Crossfit WODs


Feb 17 2013

Monday 2/18/13 – Crossfit 915 East

Crossfit 915 Sweetheart WOD

What a great time Saturday for the Sweetheart WOD! A ton of people, a ton of fun! We will try to get all the pics we took up soon.

Monday 2/18/13 – Crossfit 915 East
SWOD
4×5 Strict Press @ 75% of 1RM shoulder Press (found last Monday)
After each set do 5 strict Pullups

METCON
25 Pullups
200m Run
15 Thrusters (95/65)
400m Run
15 Thrusters (95/65)
200m Run
25 Pullups

Feb 14 2013

Friday 2/14/13 – Crossfit 915 East

image

It was coach Mike’s birthday yesterday. Dont worry it was a paleo cake by Angela.

Friday 2/15 Crossfit 915 East
Skill:
Tall Clean

OWOD:
5×3 Squat Clean High hang from Hip (work to heaviest 3. You may drop and regrip at ground on ea rep but pick up quickly)

Sleds:
10 min AMRAP
35m Sled Push (65/95 on the sled)
10 Hang Cleans (L1: 135/85 L2: 145/95)
20 Squats

DONT FORGET TO BRING YOUR SWEETHEART FOR TOMORROW’s COUPLE WOD @10am

Feb 13 2013

Thursday 2/13/13 – Crossfit 915 East


Handstand Walks for all!

Warmup:
4×40 sec Tempo Jog at 120 BPM
In between each jog, perform one of the following running drills:
· High Knees
· Butt Kickers
· Carioca
· Lunges
Then: 1 x 2 Min Tempo Jog at 130 BPM
2 x 50m Wind Sprints

Skill: Bar Muscle Ups

WOD:
4RFT
Alternate Rowing or Airdyne 20 Calories

200 reps of running in place jumping rope with three burpess every time you mess up. Burpees performed before moving on to next movement.

20 Barbell Windshield Wipers

Windshield Wipers

Running in place jumping rope

Feb 12 2013

Wednesday 2/13/13 – Crossfit 915 East

image

Angie doing hand stand pushups for two!! Congrats Angie. By the way you are awesome!!

Wednesday 2/13 Crossfit 915 East
Skill: HS Walk

10 min to practice HS Walk

4 Rounds
4 mat Handstand Walk (scale: walk to wall, Kick to HS, Walk to wall plank)
8 Reverse Burpees
12 Shoot Throughs

Then: Shoulder Mobility

Feb 11 2013

Tuesday 2/11/13 – Crossfit 915 East

image
Yesterday’s wod was a ” MoFO”

Tuesday 2/12 Crossfit 915 East
4 ROUNDS: High Bar Back Squats (@ 65%)
at :00 5 squats
at :30 4 squats
at 1:00 3 squats
at 1:30 2 squats
at 2:00 1 squat
Bar is held on back during rest until last squat is completed.
Work with a partner rest while partner does his/hers.

AMRAP: 6 min
10 Swings @ (L1: 1/44 L2: 44/2 L3: 1.5/2)
40 Double Unders

Rest 2 min

AMRAP: 6min
6 HSPU
10 Pullups

Rest 2min

AMRAP: 6min
1 Suicide
4 tire flips