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East Crossfit WODs


Feb 17 2014

Tuesday February 18, 2014-Crossfit 915 East

Swod
Front Squat 5×4 @80%

Skill
Sumo deadlift high-pull

Metcon
For time:
Lv1(95/65) Lv2(115/75) Lv3(135/95)
Thruster, 15 reps
Sumo deadlift high-pull, 21 reps
Thruster, 12 reps
Sumo deadlift high-pull, 15 reps
Thruster, 9 reps
Sumo deadlift high-pull, 9 reps

Feb 13 2014

Friday February 14, 2014-Crossfit 915 East

Crossfit 915’s Annual Valentine’s Day WOD!
Bring your lover, your friend, or family to join in for free today. All classes at all times will participate.

Warmup:
200m Run
10 Partner Burpee High Fives
20 Partner Medicine Ball Situps
20 Squats

SKILL: The Kettlebell swing

METON:
Grab a partner and share the reps. One person working at a time unless noted.

A)
200m Medicine Ball Run (Partners Run together – one person carrying the medicine ball) then
2 Rounds (L1:30 reps L2:40 reps L3:50 reps)
– Kettlebell Swings
– Partner Medicine Ball Sit ups
*Partners are to pass the wall ball after each complete sit up alternating while facing one another

B)
200m Medicine Ball Run
2 Rounds (L1:30 reps L2:40 reps L3:50 reps)
– Pullups / Ring Rows
– Medicine Ball Overhead Lunges (in place)
*Lunges are performed with the wall ball held overhead with elbows locked out

C)
200m Medicine Ball Run
2 Rounds (L1:30 reps L2:40 reps L3:50 reps)
– Barbell OHS or Back Squats
– Burpee Wall Ball Passes
*While one partner performs burpee other partner holds medicine ball then passes the wall ball before performing burpee.
*Burpees are performed alternating
*Partners should be standing at the ends of the barbell

TIME CAP 30 min