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East Crossfit WODs


Oct 02 2013

Thursday, October 3, 2013- CrossFit 915 East

ENDURANCE WOD THURSDAY

“18 squared”

2×18 Minute AMRAP

First 18 min AMRAP

300m Run

30 Broadjumps (15 one way/15 the other way)

30 Sledgehammers (15 ea side)

rest 1min

 

5 MINUTE REST AFTER FIRST 18

 

Second 18 min AMRAP

20M Suicide (cones at ea 5m mark)

20 KB Swings

40 Mountain Climbers (every 2 knees is one)

rest 1min

 

 

Oct 01 2013

Wednesday October 2, 2013 – Crossfit 915 East

Wednesday October 2, 2013 – Crossfit 915 East

Skill:
The Jerk

SWOD:
Jerk – 1RM

METCON:
“The Ring Rowing Dead ”
3 Rounds: (some may have to start off with the row)
20 Ring Rows (all levels)
15 V-ups
10 Deadlifts – L1 (95/135)  L2 (135/215)
750m Row

Time Cap 20min

Sep 30 2013

Tuesday September 30, 2013 – Crossfit 915 East

Tuesday September 30, 2013 – Crossfit 915 East

Skill: The WallBall – Tips & Tricks

SWOD:
15min Back Squat – 1RM

METCON:
“The Traveler”
METCON
15min AMRAP
20 Wallballs
Traveling Burpees
15 Pullups

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Sep 26 2013

Friday September 27, 2013 – Crossfit 915 East

SWOD: OHS – 5×3 @85%

METCON
EMOM
6 Thrusters (L1 55/85 L2: 65/95 L3: 75/115)
rest of min do burpees

GOAL IS 50 Burpees

THEN MOVE TO

EMOM
6 Cleans (L1 55/85 L2: 65/95 L3: 75/115)
rest of min do KB Swings (L1: 25/44 L2:35/55 L3:55/70)

Goal IS 50 KB Swings

TIME CAP 20min for both EMOM