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From Youtube

East Crossfit WODs

Feb 17 2014

Tuesday February 18, 2014-Crossfit 915 East

Front Squat 5×4 @80%

Sumo deadlift high-pull

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.

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

SKILL: The Kettlebell swing

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

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

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

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