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East Crossfit WODs


Feb 07 2017

Wednesday 2/8

party

3 Rounds:
00:00 – 2:00
Run 400m then max Double Unders

02:00 – 3:00
Max Push Jerk (35/20’s)

03:00 – 4:00
Max Pullups

04:00 – 5:00
DB Hang Squat Clean (35/20’s)
(if no dumbbells, KB or Barbell (95/65))

Rest 5min btw Rounds

Feb 06 2017

Tuesday 2/7

Don’t forget
party

Today we are incorporating a strength circuit at the end of our workout. Enjoy

MetCon
For time:
25-20-15
Power Cleans (135/95)(115/75)(95/65)
Burpees over bar

Barbell calisthenics
For Completion
3 Rounds:
10 Floor Press
15 Hip thrusts
15 Windshield Wipers
10 Floor Press
(pick your weight – keep bar in hand the whole time)”

Feb 05 2017

Monday 2/6

TODAY is LAST DAY TO SIGNUP FOR THE 2017 Intramural Open! We are going to have a great time this year and I can’t wait! Remember that this FRIDAY is also the kickoff cookout party. 8:00 – ???? Anyone is invited and we hope to see you there regardless if you’ll be in the Open or not.

Today’s MetCon is a sample of something you might see this year. It was the 3rd Open workout of 2015. You may choose to do it Rx or Sc. Enjoy!

Strength:
Back Squats- 3×10@70%

MetCon
“15.3”
14min AMRAP
Rx:
7 muscle-ups
50 wall-ball shots
100 double-unders

Scaled:
50 wall-ball shots
200 single-unders”

Feb 01 2017

Thursday, February 2, 2017

15 Minutes of Gymnastics:
Skin the Cat
L-sit
Muscle Up
Handstand / HS walking

4 rounds for time:
30 Weighted Box Jumps (10-30# DBs each hand)
30 Overhead Walking Lunges (95/65)
30 Wall Balls (20 /14 lbs)
30 Weighted Sit-ups (10-30# DB on chest)