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East Crossfit WODs


Nov 26 2017

Monday 11/27/17

Ok all. Re-test week!
9 weeks ago we did the same upcoming workouts. Our focus was pull strength and olympic weightlifting. Time to test our effort. Give it your all. Below is a pic from the board from East Location in case you can’t remember what your times/score was. Don’t miss this week. Get it!

Weightlifting
25min to work to Heaviest Clean

MetCon
5 Rounds Complex
rest 3 min
4 Rounds Complex
rest 2 min
3 Rounds Complex
rest 1 min
2 Rounds Complex

Time Cap: 20:00

Complex:
5 Burpee over bar
4 Deadlifts (105/70, 135/95, 165/115)
3 Hang Cleans
2 S2OH

Supplemental Strength Work:
Romanian Deadlifts 3×8-10 (no ground touch)
DB Flat Bench Press 4×6-8@H
Superset a&b:
a)1 Arm Dumbbell Lateral Raises 3×10-12
b)1 Arm Dumbbell Front Raise 3×10-12

Eastside Location

Nov 23 2017

Friday, November 24, 2017

We hope that everyone had a fantastic and memorable Thanksgiving, but it’s time to burn off those extra calories you may have consumed yesterday. REMEMBER, there are only 9am and 10am classes today.

 

Metcon:

Black Friday Partner WOD, For Time:
80 Wallball Shots
60 Pull-ups
40 Box Jump Overs (24″/20″)
20 Toes to Bar (each)
1 Mile Run (together)
20 Toes to Bar (each)
40 Box Jump Overs
60 Pull-ups
80 Wallball Shots

Nov 21 2017

Wednesday, November 22, 2017

Strength:

3 Rounds:
1 Minute Strict Pullups
90 seconds rest

 

Metcon:

25 Minute AMRAP:
60 Sit-ups
50 Push-ups
40 Sumo DL High Pulls (135/95)(115/75)
30 Handstand Pushups
20 Front Rack Lunges (same weight)
1000m Row/800m Run

 

Supplemental:

Romanian Deadlifts- 3×10@50%
Leg Abductions- 3×15

Nov 20 2017

Tuesday, November 21, 2017

Strength:

Superset x 3:
KB Sumo Squats x 12
Banded Sit-ups x 12

 

Metcon:

For Time:
25 Front Squats (115/75)(95/65)(75/55)
25 Hang Power Cleans
50 Double Unders
-rest 2 minutes-
15 Front Squats (165/115)(135/85)(95/65)
15 Hang Power Cleans
50 Double Unders
-rest 2 minutes-
5 Front Squats (195/135)(155/105)(125/85)
5 Hang Power Cleans
50 Double Unders

 

Supplemental:

3 Rounds:
12 Bulgarian Split Squats (weighted, if possible)
50m Sled Push (90/45)
20 Cal Bike

Nov 19 2017

Monday, November 20, 2017

Strength:

15 Minutes to Find Heaviest:
3 Push Press + 2 Jerks

 

Metcon:

“Helen”
3 Rounds:
400m Run
21 KBS (55/35)
12 Pull-ups

 

Supplemental:

Superset x 3:
DB Neutral Grip Bench Press x 10
One Arm DB Row x 8 (3 second negative)