open close

From Youtube

East Crossfit WODs


Feb 27 2017

Tuesday 2/28/2017

COACH’S NOTE: This week we will focus on some skill work. So instead of the strength work at the beginning we want to give the skill work enough time for those who really need it. Especially since its OPEN season and these skill ARE coming. If you are already PROFICIENT in the skill you can start the strength early. However, if you’d appreciate the skill work, then you can still stay and do the strength work after the workout if you have the time.

Skill:
Double Unders

MetCon
3 Rounds:
AMRAP 4:00
10 Double Unders
2 Cleans (115,75, 155/105,185/125)
20 Double Unders
4 Cleans
30 Double Unders
6 Cleans
… add 2 to cleans until 4min AMRAP is over
Rest 2:00 between rounds

NOTE: Start over each New AMRAP”

Strength:
Clean Complex:
Below Knee to Mid Thigh
Below Knee to Pockets
Power Clean from Floor “

Feb 26 2017

Monday 2/27/2017

Great job to everyone who did 17.1 either during class on Friday or at our Intramural Event Friday night. Here are a few pictures from that night.

Eastside:  https://www.facebook.com/media/set/?set=a.1313306845358404.1073741859.115252528497181&type=1&l=e25558449f

———————————————-
COACH’S NOTE: This week we will focus on some skill work. So instead of the strength work at the beginning we want to give the skill work enough time for those who really need it. Especially since its OPEN season and these skill ARE coming. If you are already PROFICIENT in the skill you can start the strength early. However, if you’d appreciate the skill work, then you can still stay and do the strength work after the workout if you have the time.

Skill: Kipping Pullups

MetCon:
21-15-9
Deadlifts
Box Jumps

ah just kidding….

AMRAP 15:00
5 Pullups L3:C2B
5 S2OH (95/65, 115/75, 135/95)
10 Pullups
10 S2OH
15 Pullups
15 S2OH
Rest :60sec Then start over.

NOTE:You start over at 5’s after your rest

*Goal here is try to be unbrkn for as long as possible

Strength
Superset
a) 4×10 Bench Press
b) 4 x Wide Grip Pullups to failure

 

PS……

 

Feb 23 2017

Friday 2/24/17

**NOTICE: THE LAST AFTERNOON CLASS WILL BE AT 4:00pm**
(Due to the Friday night Intramural Open Event)

All classes will be doing the Open workout which will be announced Thursday night at 6pm.  You can check here for the full details of the first workout of the 2017 CrossFit Games Open:

https://games.crossfit.com/workouts/2017

Skill: Alternating DB Snatch and Burpee Box Over

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

FRIDAY NIGHT INTRAMURAL OPEN FESTIVITIES BEGINS AT 6PM

Welcome to Crossfit 915’s Intramural Open

Every week we will publish a heat signup (see below) on Thursday night at 8:30 pm. (after the WOD announcement) This list is first come first serve.

CLICK HERE to signup for a heat

(Eastside only. Westside location will not need heat signup)

If you are a DROP IN and would like to do the Open WOD with us here are the rules:

1) We will be doing the Open WOD as the normal class WOD every Friday. So you may drop in to do it at any class time. But please make sure to show up at least 15min early to sign a waiver.

2) If you would like to do join us in the big event Friday nights No problem, but please sign up for an available heat. Show up early enough to sign a waiver and warmup before your start time.

3) Dropin fee: All we ask is that you buy something from our proshop to help support the gym. We carry supplements and of course other swag.

CLICK HERE to signup for a heat

(Eastside only. Westside location will not need heat signup)

 

Feb 22 2017

Thursday 2/23/17

Strength:
Superset a&b
a) 5×12 Bench Press
b) 5x Wide Grip Pullups to failure 

MetCon:
800m Run
80 Air Squats
600m Run
60 Sit-ups
400m Run
40 push-ups
200m Run
20 pull-ups
100m Run
10 burpee broad jumps 

 

😉