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East Crossfit WODs


Jan 14 2013

Tuesday 1/14/13

Tuesday January 15
Skill: Snatch

OWOD:
Snatch: 5×3 Hang Snatch

METCON:
Tabata Mashup: (20sec move / 10sec rest): 28 rounds
Squats
Pushpus
Situps
Box Jumps

Jan 13 2013

Monday 1/14/13

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The 915 Future Beasts

Skill: Kipping Pullups

SWOD: 5×3 Front Squats heaviest possible

MetCon: 15min AMRAP
20 Wallballs
Traveling Burpees
15 Pullups

Jan 10 2013

Friday 1/11/13

Crossfit 915 East, El Paso TX – WOD – Friday January 11


This Friday we give Rich Froning! Enjoy this show of 2 Crossfitters (not Oly lifters) kill it at this little snatch and C&J competition against 3 others (including Rob Orlando). The guy in the cowboy hat? Mr. Bergener himself.

OHS
5×5 – find heaviest 5.

AMRAP 15 minutes
8 around the worlds (5ea direction – alternate ea rep)
12 OH Lunges (6ea side)
8 Push Press
20 Box Jumps

L1: 25#/15# plate
L2: 35#/25# plate

WITH THE TIME LEFT MAKE UP THE DODGEBALL WE MISSED LAST WEEK!

Jan 09 2013

Thursday 1/10/12

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L3 guys grinding it out.

Skill: Proper Rowing Technique (The Recovery, The Catch, The Drive and The Finish)
Mistiming your pulls on the rower can lead to inefficiency, slower times, and greater fatigue than necessary. Today, we’ll learn the how to generate the most distance per pull while saving energy at the same time.

WOD:
Row: 4X500m – rest twice as long as it took you to row

– 20 burpee penalty for every set that deviates more than (L1: 8 sec L2: 5 sec) from the fastest set

THEN:

Core:
4 Tabata Rounds – Hand to Elbow Planks
4 Tabata Rounds- Sit Ups
4 Tabata Rounds- Mountain Climbers
4 Tabata Rounds- V Ups

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Jan 08 2013

Wednesday 1/9/12

CrossFit 915 East – General WOD 1/9/12

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Sirina making a sweat angel.

Skills:
Tall Cleans
Jerk Presses in split position.

OWOD
15min to find 1RM Clean and Jerk

METCON
10min AMRAP
5 Cleans
10 Pullups
Every Round add 10lbs/5lbs

L1: starts@95/65
L2: starts@135/85

 

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