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East Crossfit WODs


Aug 08 2013

Friday August 9, 2013 – Crossfit 915

Skill:
Snatch Balance “feet and elbow lock at same time”

OWOD:
Snatch balance – heavy single; 2×1 @ 85%

METCON:
Team Sled Pulls – 12min for distance
(3 member teams. Find team members around your weight. Put 50% of lightest person bodyweight on top sled. One person pulls sled at a time. Team must stay with sled.) ”

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Aug 07 2013

Thursday August 8, 2013 – Crossfit 915 East

OWOD:
3 Position Snatch (mid-hang, below knee, floor) 3 sets @ 65%

Endurance WOD:
“Annie on the Run”
400m Run
50 Double Unders
50 Situps
400m Run
40 Double Unders
40 Situps
400m Run
30 Double Unders
30 Situps
400m Run
20 Double Unders
20 Situps
400m Run
10 Double Unders
10 Situps
400m Run

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Aug 06 2013

Wednesday August 7, 2013 – Crossfit 915 East

Wednesday August 7, 2013 – Crossfit 915 East

Skill: The Jerk (not your coach… or the owner…)

SWOD:
Front squat – 5×3 @ 77%
Rack jerk – Find heavy single 

METCON:
5 Rounds
4 Hang Cleans (L1:65/115 L2: 95/135)
3 Squat Cleans (L1:65/115 L2: 95/135)
2 Jerks (L1:65/115 L2: 95/135)
1 Rope Climb

Time Cap: 15 min

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Aug 04 2013

Monday August 5, 2013 – Crossfit 915 East

Huge congrats to everyone who competed this weekend at Summer Fitness Throwdown in Albuquerque!!

We had the top finishers out of all El Paso teams. They haven’t posted the full standings but the top finishers were

Team 915 Relentless – Beast Mode Division – 2nd place – Ryan Chavez, Mike Lowe, Rachel Garibay, Courtney Hale
915 Rooks – Rx Division – 2nd place – Jonathan Esparza, Marc Duchene, Meg Hixon, Lisa Walsh

Monday August 5, 2013 – Crossfit 915 East
SWOD:
Back squat – 5×3 @ 85%

METCON:
5 Rounds Cindy (5 Pullups, 10 Pushups, 15 Squats)
rest 1min
20 Jumping Squats with Bar
rest (while changing weights)
20 Jumping Squats (55/65, 65,75)
rest (while taking weights off)
20 Burpees
rest 1min
5 Rounds Cindy”