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From Youtube

East Crossfit WODs


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

Dec 10 2012

Tuesday Dec 11

 

Ernie working his way through yesterday WOD.

 

Warmu
with PVC PIPE

5 Rounds:
5 Snatch pulls
5 Snatch Balance
5 OHS
5 Snatch
OH Duck walk

 

Skill:

Snatch Pull Watch Video 

 

Oly:

Snatch Pulls – 1×5 @ 50% , 2×5 @ 70%, 1×5 @ 80%
Hang snatch (mid-thigh) – 5×5 70% (up wt on last 2 sets if you feel good)

10min EMOM:
even minute: T2B  (L1:10  L2: 15   L3:19)
odd minute:  8 Box Jumps (20/24/30), 11 Clapping Pushups (scale up with chest clap pushups)
at end of 10th minute: 400m Run

Dec 09 2012

Monday December 9

Skill:Handstand Walks & HSPU

SWOD:
Back Squats 3 x 10 @  73% (up weight on last set if you can – no failed reps)

MetCon
3 rounds:
15 KB Swings (L1:1.5/1 L2: 2/1.5)
5 HSPU (Scales: Head to abmat or Box HSPU)
15 C&J (L1:135/75  L2:155/95)
5 Burpees

18min Cap.