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East Crossfit WODs


Aug 22 2018

Thursday, August 23, 2018

Strength:

Deadlifts- 3×6@80%

 

Metcon:

Partner WOD:
4 Rounds For Time:
30 Calorie Row
30 Box Jumps
30 DBL DB Snatches (35/25)(30/20)(25/15)
30 DB Front Squats (same)

Aug 21 2018

Wednesday, August 22, 2018

Strength:

Hang Snatch- 15 Minutes to Find Heavy 3

 

Metcon:

3 Rounds For Time:
Rnd1– 2000m Bike, Rnd2– 800m Run, Rnd3– 50 Burpees
20 Toes to Bar
100′ Handstand Walk (5 Wall Walks)

Aug 20 2018

Tuesday, August 21, 2018

Strength:

Paused Back Squats (2 seconds)- 4×3@75%-80%

 

Metcon:

With a running clock:

Part 1 (10 Minute CAP):
1 Minute of Cleans (155/105)(135/95)(115/75)
1 Minute of Rest
*continue until 50 Cleans are accumulated

At minute 12:00, begin Part 2 (no CAP):
30 Back Squats (same bar, from floor)
30 Shoulder to OH
60/45 Calorie Row

Aug 19 2018

Monday, August 20, 2018

WHAT A GREAT WEEKEND OF COMPETITION WE HAD OVER AT THE DESERT GAMES! You all make us very to proud to be your coaches. I want to thank everyone who either competed, or went to support.

Just a heads up, we will be working diligently to get all the equipment and normal operations back in full effect as soon as we can. Today’s workout is all performed with nothing more than a kettlebell and a jump rope. Rest assured, as you will have a barbell back in your hands on Tuesday 😉

-Jon Jon

 

Strength:

KB Turkish Get-ups:
1×7 each side (light weight)
1×5 each side (moderate weight)
1×3 each side (heavy weight)
Find Heaviest 1x each side

 

Metcon (for time):

300m KB Suitcase Carry (70/50)(55/44)(50/35)
50 Double Unders
30 Russian KB Swings (same)
200m KB Suitcase Carry
50 Double Unders
20 Russian KB Swings
100m KB Suitcase Carry
50 Double Unders
10 Russian KB Swings

 

Aug 15 2018

Thursday, August 16, 2018

Strength:

Deadlifts- 3×7@75%

 

Metcon:

3 Minutes Max Calorie Row
:30 seconds rest
3 Minutes Max V-ups
:30 seconds rest
3 Minutes Max Calorie Bike
:30 seconds rest
3 Minutes Max Sit-ups
:30 seconds rest
3 Minutes Max Kettlebell Swings (53/35)(44/25)
:30 seconds rest
3 Minutes Max Push Presses (105/75)(85/55)

*score is total reps