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East Crossfit WODs

Aug 30 2018

Friday 8/31/18

30s Bar Hang
10 Scap Pullups
10 Leg Swings ea leg
10 Banded OHS
5 Standing High Jumps

2 Rounds empty barbell or pvc
6 High Hang Power Snatches
3 Hang Power Snatches
3 Slow pull to Power Position
3 Power Snatches

3 position Power Snatch
– Pockets
– Above Knee
– Floor
Take 20 min to work to a heavy

12 Lateral Barbell Burpees
9 Power Snatches (115/80)(95/65)(85/55)
6 Bar Muscle-Ups

Scale Bar Muscle Ups with
a) Transitions
b) Pullups
c) Palms out Supinated Pullups ”

Mental game:
Today we concentrate on position with Snatch. So many ppl want to initiate jump early. Today concentrate on being patient as torso opens to continue to pull bar into power position / hip before you initiate the jump. Practice those position in the first hangs then really make sure you get to those positions again during the full.

Classic CrossFit for the MetCon

Aug 29 2018

Thursday 8/30/18

Bench Press
E90s (12min)
10 @ bar
8 @ 40%
6 @ 50%
4 @ 60%
4 @ 75%
3×4 @ 85%

If you do not know 1RM then go by feel adding weight each time to bar.

Task Priority Thursday!

Sandbag Carry
100ft Sandbag Carry (150/100)(100/80)
40/30 Pushups
40 dbl KB Bent Over Row (choice)
100ft SBCarry
30/25 Pushups
30 dbl KB Bent Over Row
100ft SBCarry
20/15 Pushups
20 KB Bent Over Row

Extra Credit (if time or on own)
GHD Supine (face up) Hold for max time
at 1min give athlete a 20/10lb Medball
– keep trunk tight and enganged & do not allow lower back into hyper extension
– Legs locked.


This one is not a gasser, its more of muscle fatigue workout. Expect to still sweat but not gaspiing for air. Today is all about quality of movement. Dont worry about the time. Worry about the task. Sandbag walk should be done below shoulders and above hips. Scale pushups as tough as possible. Squeeze scaps on Bent Over row.

Aug 28 2018

Wednesday 8/29/18

AirDyne Bike Setup

30s work 10s switch time
Air Squats
Hollow Rock
Jump Squats

“Pause Front Squat
20min to find heavy 3”


“3 Rounds:
25/20 cal AirDyne
25 Wallballs
20/16 cal AirDyne
20 Wallballs
10/8 cal Air Dyne – GO!
rest 4min inbetween rounds.

Rest as needed then:

GHD Hip Extensions with 3-5s pause at top

If you cannot sprint these calories we need to scale the amount to:

If needed: One person goes while other rests.
If needed: may use rower / ski”
This is a SPRINT. This is not a pacer. Go HAM! Don’t hold back!! RPM should be above 80/70

Aug 25 2018

Monday 8/27/18

Happy Monday everyone. Gonna try something different this week and give you give you the full weeks worth of programming. John and I always have a cycle template and program a week in advance, but we hesitate to give it to everyone early for a few reasons. 1) it may change!! Sometimes we decide to change it mid week depending on how we see our athletes responding to the program. So we don’t want to hear, “well I thought it was supposed to be this” or “I liked the other one better” 2) We sometimes like to post videos with our workouts. Having it on daily posts helps us. 3) Cherry picking – although we realize it may probably happen anyway if you look at the WOD the day before, it may be an more of an opportunity to cherry pick with a weeks worth.

However, we also feel like it may be an opportunity to mentally prepare for workouts early as well as plan your other supplemental workouts that you may be doing around the classes. So here you go, but here are the rules.

We reserve the right to change the program at anytime. πŸ™‚
We reserve the right to choose not to post the weeks program in the future. πŸ™‚
Please still make it a habit to visit the website for more info on a daily basis to make sure it hasn’t changed before you come in and are not ready for whats ahead.

We love our job and put a lot of time and effort into your program and hope you both enjoy it and see progress.

-Coach Marc

Week of Aug 27 programming

30s work 10s switch time
Leg Swings front
Leg Swings Lateral
Contralateral Deadbug (1 arm down / 1 foot down)
Barbell RDL
Singles Jump Rope
Barbell RDL
Double Under Attempts
Barbell RDL
Double Under Attemps


if you did not hit the 3×6 @ 80% last week attempt 3×5@80%

6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Mental Game
Try to keep reps consitent as possible over the 6 rounds but DO NOT sandbag the first

Aug 23 2018

Friday, August 24, 2018


15 Minute EMOM:
1- 10 Dips (weighted, if possible)
2- 15 Supine Row
3- Rest



For Time:
20 Hang to OH (95/65)(75/55)
20 Pull-ups
60 Wallballs
20 Hang to OH
20 Pull-ups
40 GHD Situps
20 Hang to OH
20 Pull-ups
20 HSPU (SC: HR Push-ups)