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East Crossfit WODs


Oct 03 2017

Wednesday 10/4/17


In case you missed it, watch the video introducing our new cycle including concentration on Oly and pullup strength.

Strength:
Bottom up Back Squat
(start just above parrallel)
5×3 working to Heaviest”

MetCon
4 rounds for time of:
25 kbs (35/25, 55/35)
25/20 push-ups
25 walking-lunge steps
Run 400 meters


Movement Demos

Oct 02 2017

Tuesday 10/3/17


Video introducing our new cycle including concentration on Oly and pullup strength.

Pullup Work
Max Strict Pullups Test
(scale 1: max with green band)
(scale 2: max lat pulldowns @ 40% BW)

Cable Superset:
3 Rounds
Lat Pulldown 10-12
Seated Row 10-12
Straight Arm Pulldown 10-12

If no cables:
3 Rounds
Bent 1 Arm KB Row 10-15
Supinated lying row 10-12
chin-over-bar holds x max

MetCon
30/24 cal Row / bike
30 Thrusters
rest 1min
25/21 cal Row / bike
25 Thrusters
rest 1min
20/17 cal Row / bike
20 Thrusters

stagger if needed:
2nd group starts at 2:00

Supplemental Row Program mentioned in video:
8 week 3k Row Program link

Movement Videos

Oct 01 2017

Monday 10/2/17


Video introducing our new cycle including concentration on Oly and pullup strength.

Test Week Day 1

Strength / Oly
20min to work to Heaviest:
Beginner: Hg Hi Pull + Hg Sn + OHS + Sn Bal
Advanced: Find HS Clean

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

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

Time Cap: 20:00

Supplemental Row Program mentioned in video:

8 week 3k Row Program link

Sep 28 2017

Friday, September 29, 2017

Here’s a curveball for you. Get in and get it done.

 

Metcon:

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

*no vest needed*

Sep 27 2017

Thursday, September 28, 2017

Olympic Lifting:

Cleans- 4×3@ 85%

 

Metcon:

2 Rounds For Time (CAP15):
25 Cleans (115/75)(95/65)(75/55)
25/18 Cal Row
25 HSPU (modify with Strict Press)
50 Double Unders

 

Supplemental (only perform if not doing Friday’s class):

5x:
5 Strict Pull-ups
10 Dips
20 GHD Sit-ups