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East Crossfit WODs

Jun 10 2018

Monday 6/10/18

The Mental Game
Hey all. . I wanted to share something I’ve been thinking about for a while. I debated on whether or not it would be understood in writing or even if it would be taken to heart by the general CrossFitter. It’s something Coach Jonathan and I have discussed a lot in the past. And just recently coach Maggie and I had a great conversation about it. From personal experience its something that I subconsciously learned but it hasn’t been till lately that I realized how important it can be to actually teach and encourage this.

So here it goes….. Many athletes go through workouts with no real sense of what they should accomplish other than the time they finish. That’s great for some workouts but not for most. Every workout should be approached with some sort of goal. If you want to be a better athlete, there should still be objective improvement even if it’s not a benchmark. That objective improvement is understanding pace and understanding your limits. For instance, if there is rowing in a workout, instead of just approaching it as “get it done as fast as I should”, I should go into that workout trying to average a certain pace. If I hit it, great, if not back to the drawing board next time. The goal is to understand the type of pace you can normally hit in a certain type of workout so that
1) I can confidently game plan the workout
2) I can see increases to my ability to output as the average pace eventually becomes faster
3) Mentally concentrating on something objective during the WOD can take the mind off some of the “suck”. (well maybe just a little. haha)

Another example may be concentrating on the thing that you suck at. For me, in this WOD, that would be the burpees. Barbell work comes easy so my first thought may be to suffer through the burps and kill the barbell work. Instead, how bout making the burpees my goal. Maybe try to average a 12 per min pace? (in this WOD that’s about 2min for 21’s /1min for 15’s /45s for 9’s) Or maybe its just to not stop. Or maybe its to really jump over with two feet instead of step over.

It’s limitless but as long as you find small goals during a workout, that workout no longer becomes random workouts that you grind through on a daily basis, they are short term goals that help you quicker accomplish the long term ones.

That being said, you will start to see a shift in the programming for most days.  We want to help give you some mental goals and give you a glimpse into the mindset of the programmer when are looking for a certain stimulus.  Also there may be directed scales 🙂

Stay committed,
Coach Marc

:30 Seconds ea
Push-up to Down Dog
Air Squat
Banded Lateral Walks 10ea + 10 Squats w/ band
Light Barbell – Empty or light

A) Power Clean
3 Jump Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans

B) 2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans

C) Hang Squat Clean
2 Pausing Front Squats
2 High Hang Squat Cleans
2 Hang Squat Cleans

D) Thruster
2 Front Squat
2 Push Press
2 Thrusters

E) 3 Squat Clean Thrusters

in 15min
Build to a Heavy Single Squat Clean Thruster

21 Lateral Barbell Burpees
21 Power Cleans (115/75)(135/95)(155/115)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (same)
9 Lateral Barbell Burpees
9 Thrusters (same)

Mental Game:
intended stimulus
(all athletes) – Keep moving on the burpees, but Pick a pace on burpees where you can start barbell movement almost right away.
(for athletes intermediate +)
Looking to be able to Hit the Hang Squat Cleans and Thrusters in 2 Sets or less. Power cleans may be singles. Pick weight accordingly.


Need to do our video of this one. That music is too much! haha

Jun 07 2018

Friday, June 8, 2018


Strict Pull-ups:
Accumulate 50 Reps
*Advanced Athletes should do this weighted
*choose variation or stimulus that you are able to do 5-7 reps at a time



E4MOM x 5:
10 Power Snatches (95/65)(75/55)
10 Overhead Squats
300m Run OR 800m Bike
*record time for each round
*snatches should be UNBRKN

Jun 06 2018

Thursday, June 7, 2018


Partner WOD:
150 Double Unders
100 Alternating DB Snatches (50/35)(40/25) *floor
100 SA DB Front Rack Walking Lunges
100 Push Jerks (155/105)(125/85)
100 Calorie Row
150 Double Unders


Strength (to be done POST-Metcon):

Find Heavy 3 Back Squat

Jun 05 2018

Wednesday, June 6, 2018


3 Rounds:
30 seconds Slider Tucks/Crunches
30 seconds Rest
30 seconds Hollow Hold
30 seconds Rest
30 seconds Mountain Climbers
30 seconds Rest



Box Jumps (24/20) Competitors (30/24)
GHD Sit-ups (T2B may be subbed)
Goblet Squats (79/55)(70/50)(55/44)


Jun 04 2018

Tuesday, June 5, 2018


Superset x 5:
Bench Press x 7 @ or above 70%
Bent Over Row x 7 @ heaviest



For Time:
90/70 Calorie Row
25 Deadlifts (275/185)(225/155)(185/125)
45/30 Calorie Bike OR Ski
25 Deadlifts (225/155)(185/125)(165/115)