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East Crossfit WODs


Mar 06 2017

Tuesday March 7, 2017

Strength:

20 Min to Work on Clean Complex:

RDL+ Hang Clean+ Front Squat

Metcon:

0:00-10:00
“Tail-Pipe”
Partner WOD
Athlete 1- Row 250
Athlete 2- Hold DBL KB Front Rack
Alternate and repeat for 3 Rounds
*KBs must be belows shoulder and handles touching
*RX: 53/35 SC: 44/25

10:00-??:??
In teams of 2, 4x400m Relay
*Athlete 1 will run 1st and 3rd 400, while Athlete 2 will run 2nd and 4th

 

Mar 05 2017

Monday March 6, 2017

Strength:

4 Rounds:

8 Bench Press
1 Set Max Wide Grip Pullups to failure

Metcon: 

Tabata Barbell” (:20w/:10r)
Deadlifts x 8 Rnds (185/125)
rest 1 minute
Hang Power Cleans x 8 Rnds (135/95)
rest 1 minute
Front Squats x 8 Rnds (85/65)
rest 1 minute
Push Press x 8 Rnds (65/45)
*score is total reps
*complete all 8 rounds before moving on to next movement

Scaled Option:
DL (145/105)
HPC (95/75)
FS (65/55)
PP (45/35)

 

Mar 01 2017

Thursday 3/2/17

COACH’S NOTE: This week we will focus on some skill work. So instead of the strength work at the beginning we want to give the skill work enough time for those who really need it. Especially since its OPEN season and these skill ARE coming. If you are already PROFICIENT in the skill you can start the strength early. However, if you’d appreciate the skill work, then you can still stay and do the strength work after the workout if you have the time.

Strength:
Deadlifts 5×4, reset every rep

Skill: Pullups

MetCon:
2 Rounds:
200m Run
30 Situps
200m Run
30 Squats
200m Run
30 Pushups

Feb 28 2017

Wednesday 3/1/17

COACH’S NOTE: This week we will focus on some skill work. So instead of the strength work at the beginning we want to give the skill work enough time for those who really need it. Especially since its OPEN season and these skill ARE coming. If you are already PROFICIENT in the skill you can start the strength early. However, if you’d appreciate the skill work, then you can still stay and do the strength work after the workout if you have the time.

Strength:
Superset a&b
a)5×4 Back Squats
b)5×90 Second Plank”

Skill:
Rope Climb

MetCon:
3 Rounds:
Dips (L1:15/ L2(ring):20/ L3(ring):25)
Wallballs (L1:30/ L2:40/ L3:50)
3 Rope Climbs
Rest 2:00

Feb 27 2017

Tuesday 2/28/2017

COACH’S NOTE: This week we will focus on some skill work. So instead of the strength work at the beginning we want to give the skill work enough time for those who really need it. Especially since its OPEN season and these skill ARE coming. If you are already PROFICIENT in the skill you can start the strength early. However, if you’d appreciate the skill work, then you can still stay and do the strength work after the workout if you have the time.

Skill:
Double Unders

MetCon
3 Rounds:
AMRAP 4:00
10 Double Unders
2 Cleans (115,75, 155/105,185/125)
20 Double Unders
4 Cleans
30 Double Unders
6 Cleans
… add 2 to cleans until 4min AMRAP is over
Rest 2:00 between rounds

NOTE: Start over each New AMRAP”

Strength:
Clean Complex:
Below Knee to Mid Thigh
Below Knee to Pockets
Power Clean from Floor “