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East Crossfit WODs


Feb 01 2018

Friday, January 2, 2018

Metcon: (30 minute cap)

5 Rounds:
5 Hang P. Snatches (155/105)(135/95)(115/75)
10 Burpee Pull-ups
15 Med Ball Cleans (20/14)
20 Med Ball OH Walking Lunges
25 Sit-ups

Post-WOD:

Group Shoulder Mobility

Jan 31 2018

Thursday, February 1, 2018

Strength:

Deadlifts- 7×3 (work to heaviest)

 

Metcon:

3 Rounds:
400m Run
15 Handstand Push-ups
15 Overhead Squats (115/75)(95/65)

 

Supplemental Strength:

Tempo Bulgarian Split Squats (2 seconds down +1 second pause)- 4×20 (10 ea.)
KB Sumo Squats- 4×15

 

Jan 30 2018

Wednesday, January 31, 2018

Strength:

Bench Press:
2×10
2×8
2×6
(start 1st at 60% and add weight every set)

 

Metcon:

25 Minute Cap
Teams of 2:
40-30
Cal Bike
Cal Row

40-30
Toes to Bar
Heavy Rope Jumps

40-30
KBS (70/55)(55/44)(50/35)
Box Jumps (24/20)

Supplemental:

5x500m Ski (rest 2:00 between bouts)

Jan 29 2018

Tuesday, January 30, 2018

Strength:

Pause Back Squats- Find Heavy 3 (no belt)
*pause 2 seconds

 

Metcon:

For Time:
10-20-30-40
Alternating Pistol Squats
Meter Handstand Walk (Modify with 2-4-6-8 Wall Walks)

 

Supplemental Strength:

KB Single-Arm Deadlifts- 4×10 (each leg)
Cable Leg Abductions- 4×12 (each leg)

Jan 28 2018

Monday, January 29, 2018

Strength:

10-8-6 (score=weight used)
Unbroken Clean and Jerks
*touch and go reps only
*use SAME weight for each set (pick weight and stick with it. BE AMBITIOUS)
*may only rest a maximum of 3 minutes between sets

 

Metcon:

8 Rounds:
:20 Seconds Burpees
:10 Seconds Rest

rest 1 minute

8 Rounds:
:20 Seconds Double Unders
:10 Seconds Rest

rest 1 Minute

8 Rounds:
:20 Seconds Push Press (95/65)(75/55)
:10 Seconds Rest

rest 1 Minute

8 Rounds:
:20 Seconds Hang Power Cleans (same as PP)
:10 Seconds Rest

 

Supplemental Strength:

Superset x 4:
KB Z-Press x 8-12
Bench Dips x 25

Tricep Extensions- 4×12