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East Crossfit WODs


Apr 05 2018

Friday 4/6/18

DATE NIGHT WOD!

Bench Press
E90s
Rounds 1-2: Max Unbroken Reps @ 205/135, 185/115, 135/75
Rounds 3-4: Max Unbroken Reps @ 155/105, 135/85, 95/60
Rounds 4-6: Max Unbroken Reps @ 105/65, 95/55, 65/35

MetCon
for time or 20min
10-9-8-7-6-5-4-3-2-1
Strict Pullups
Shoot Through
20-18-16-14-12-10-8-6-4-2
Situps

Apr 04 2018

Thursday 4/5/18

Teams of 3

AMRAP 7min
Run for Diestance switching every 200m

rest 3min

7 min Clock
50 Push Press (95/65) (115/75)(135/95)
50 Push Press (115/75) (135/95) (155/105)
AMRAP Push Press (135/95)(155/105) (185/135)

rest 3 minutes

7 min Clock
50 Back Squats (115/75) (135/95) (155/105)
50 Back Squats (135/95)(155/105) (185/135)
AMRAP Back Squats(155/105) (185/135) (225/155)
*All squats from Rack

rest 3 minutes

7 min Clock
50 Hang Power Cleans (95/65) (115/75)(135/95)
50 Hang Power Cleans (115/75) (135/95) (155/105)
AMRAP Hang Power Cleans (135/95)(155/105) (185/135)

NOTE:
Teams of 2 do:40 reps of ea

Apr 03 2018

Wednesday 4/4/18

Gymnasty/Strength:
Death by elbow plank
20s – rest 20s
40s – rest 20s
1:00 – rest 20s
1:20 – rest 20s
1:40. – rest 20s
… until failure

MetCon
AMRAP 15min:
15 Power Snatches (65/45) / (95/65)
30 Wallballs
60 Double Unders

rest 2min THEN

800m Run

Apr 02 2018

Tuesday 4/3/18

Oly
Hang Clean + Jerk
Work to Heavy 3

MetCon
15min CLOCK

4 Rounds For Time:
500/400m Row
10 Deadlifts @ Bodyweight

in Remaining time:
Max Rounds:
5 Strict Pullups
5 Strict Chinups
10 Parallette Pushups

Apr 01 2018

Monday 4/2/18

40min Time Cap:

7min AMRAP
7 1arm DB Clean (any part of DB touches Groud)
7 1arm DB Front Rack Lateral Lunge (same arm/foot)
7 arm DB S2OH total
(50/35 40/30 35/20)
Switch arms every Round

rest 5min

4 Rounds:
20 Box Jumps (24/20)
15 Burpees

In remaining time find
Heaviest 3 Back Squat