open close

From Youtube

East Crossfit WODs


Apr 17 2013

Thursday 4/18/13 – Crossfit 915 East

Thursday 4/18/13 – Crossfit 915 East
Skill: Deadlift
5×5 Deadlift (work to heaviest 5) – Beginners 5×10

6 min AMRAP
5 Cleans (L1:115/75 L2:135/95)
5 Shoulder 2 OH (L1:115/75 L2:135/95)
10 Hollow Rocks (ea rock back and forth is 1)

Rest 2 min

6 min AMRAP
100m Run
10 Wallballs
10 Box Jumps (24/20)

Apr 15 2013

Tuesday 4/16/13 – Crossfit 915 East

Tuesday 4/16/13 – Crossfit 915 East
Skill: Tall Cleans

SWOD:
18 min to find 1RM High Bar Back Squat (please right this down in your journal)

3 Rounds:
90 sec Max Burpee Box Overs (24/20)
rest 30 sec
90 sec Max Back Squats (L1/L2/L3 – 45/35)
rest 30 sec
90 sec to run 200m backwards (rest the remainder of time)
rest 30 sec

Apr 14 2013

Monday 4/15/13 – Crossfit 915 East

Monday 4/15/13 – Crossfit 915 East
Skill: Turkish Getups8

SWOD:
4 x 10 – Banded Internal/External Rotations. (make sure to keep elbow pined and dont go past 90 deg)
in between ea set hold barbell above head for max time. (does not have to be in snatch grip)
L1: 75/135
L2: 95/155
Keep core tight and don’t hyper-extend back disengaging core. GET AFTER IT!

METCON:
L1/L2
40/50 turkish get ups (L1:25/44 L2:35/55) 15/25 on each side.
30/40 toes to bar
15/20 wall walks (scale: 90sec handstand hold plus 15 pushups)
20 burpee pullups

Time Cap 25min

Some 915’s getting after it at El Paso’s first Jail Break Run

Apr 11 2013

Friday 4/12/13 – Crossfit 915 East

Friday 4/12/13 – Crossfit 915 East

GWOD:
5 Rounds:

L1: 15 sec cumalative Lsit / 15 sec cumalative Ring Hold / 15 sec cumalative HS hold (belly to wall)
L2: 20 sec cumalative Lsit / 20 sec cumalative Ring Hold / 20 sec cumalative HS Hold
belly to wall)
L3: 30 sec cumalative Lsit / 30 sec cumalative Ring Hold / 30 sec cumalative HS Hold
belly to wall)

Time Cap: 10 min

METCON:
15 Thrusters (L1:65/95 L2/L3: 75/115#)
3 Rope Climbs
12 Thrusters
3 Rope Climbs
9 Thrusters
3 Rope Climbs
6 Thrusters
3 Rope Climbs
3 Thrusters
3 Rope Climbs

Time Cap: 18 min

Functional Fridays is back:  DODGEBALL!!!!!!

 

Bacon Party tonight!!!  Open to 915’ers and their friends

Bring a bacon dish or anything else you would like.