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East Crossfit WODs


Dec 17 2012

TUESDAY 12/18

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Skill: Burgener

20 min to find 1rm snatch

Then
2 rounds:
4 rounds tabata of
Swings (1.5/1)

Rest 1 min

4 rounds tabata
Burpees

Rest 1 min

4 rounds tabata
Situps
Rest 1min

 

*********** UPDATE  11:30am ********

***********GAME CANCELED********

The Lab canceled last minute

Come support your 915 bball team tonight!!
The 915 basketball crew will be playing The Human Lab crossfit
8pm at the Dream Arena
6941 industrial ave
South of I-10 off Hawkins turn right on industrial
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Dec 16 2012

MONDAY 12/17

 

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Emery takes the Olympic lifting class just a bit seriously.

 

MONDAY 12/17  (Squat cycle TESTING WEEK)
Monday – C&J
Tuesday – Snatch
Wednesday – HSPU
Thursday – Pullups
Friday – Squats!

Skill: clean and Jerk

OWOD:
20min to establish a 1RM Clean and Jerk.  If new to Clean and Jerk, work on your cleans with lightweight.  (compare to 11/17 in your journals)

MetCon:
10 STRICT Pullups
10 Wall Balls 20/14#
8 STRICT Pullups
15 Wall Balls 20/14#
6 STRICT Pullups
20 Wall Balls 20/14#
4 STRICT Pullups
25 Wall Balls 20/14#
2 STRICT Pullups
30 Wall Balls 20/14#

Time Cap = 15min

 

Dec 13 2012

Friday 12/13

Gymnastics =

10 min practicing hand stand walks, one arm handstands (against wall), cartwheels, Free standing HSPU…. (post pics to facebook)

METCON
Heavy Helen
3 Rounds for time400m Run
21 KB Swings (1/1.5) heavy= (1.5/2)
12 Pullups (heavy = C2B)

20min Cap

THEN
Adult Dodgeball with the time left….

N.A.D.A. (National Amateur Dodgeball Association) Code of Conduct

1. Understand, appreciate and abide by the rules of the game.
2. Respect the integrity and judgment of game officials and N.A.D.A staff.
3. Respect your opponent and congratulate them in a courteous manner following each match whether in victory or defeat.
4. Be responsible for your actions and maintain self-control.
5. Do not taunt or bait opponents and refrain from using foul or abusive language.

Dec 12 2012

Thursday 12/13


Kiss my what???? Nice shirt Renita, and nice sledgehammers!

Thursday 12/13

Skill: 1 arm KB Snatches
& Kipping Pullups

AMRAP: 6min
10 Deadlifts @ (L1: 105/155 L2: 135/205)
40 Double Unders

Rest 1 min

AMRAP: 6min
10 one arm KB Snatches – 5ea (L1:1/1.5 L2: 1.5/2)
10 Pushups
5 pullups

Rest 1min

6 minutes to run 1200m

PS Get ready for a girl WOD tomorrow… which one will it be?????

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Dec 11 2012

WEDNESDAY 12/12


Ivan getting his learn on.

Strength
Jerk Balance – 4×3
12min to find heaviest Jerk

METCON
200m Row/row
30 WallBalls (20/14)
200m Run/Row
30 Push Press (L1:75/45 L2:95/65)
200m Row/Run
30 burpees
200m Row/Run
30 Cleans (L1:75/45 L2:95/65)
200m Row/Run
30 Sledgehammers

20min Cap