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East Crossfit WODs

Jan 25 2018

Friday 1/26/18

Bench Press
6×4 @ 83%

20min AMRAP
3 Rounds Cindy
4 Rounds Bear Complex @(115/75, 155/115, 185/125)

Bear Complex:
1 Clean
1 FS
1 S2OH
1 BS
1 S2OH

Supplemental Accessory:
Superset a&b
a)DB Shoulder Press 4×8
b)Cable Fly 4×12

Superset a&b
a) Tricep Pushdowns 4×10
b) Tricep DB Kickback Extensions 4×10

Jan 24 2018

Thursday 1/25/18

Speed Drills and some lateral work

MetCon / Strength

5 Rounds (40min)

AMRAP 4min
30/20 Cal Row
20/14 Cal Bike
with the rest of the time do:
25′ Shuttle Sprints (25′ out, 25′ back)

4min “”active”” rest
in between Rounds do
12-15 Strict T2B (scale GHD situps)
8-12 Glute Ham Raises (True GHDs)
(Scale with hand push or pvc pipe)

Supplemental Accessory
a) Single Arm DB Row 5×10
b) Face Pulls 5×10″”

a)DB Hammer Curl 4×8-10
b)Cable Hammer Curl w/ Rope 4×8-10

Jan 24 2018

Intramural Open


It’s that time of the year again 915’ers where we put our fitness to the test with the CrossFit Open. We are doing it big again this year with the annual 915 Intramural Open.

If you are new, I am sure you are wondering what does an Intramural Open mean? Internally we are going to be doing the 5 CrossFit Open workouts along with the whole CrossFit world. However the twist is each person who is committed to the Intramural Open will be on a team. Each team will have a captain and there will be points awarded each week.

Note* For this in-house competition, the main emphasis of points will be on participation– not performance! So if you’re worried about “not being ready” – don’t be! All that’s required is that you show up, do work, and cheer on your teammates! As you’ll see in the rules below, only the top 3 males and females in each division (RX and Scaled) will score additional points for their team!

Our goal is to make this a fun experience for everyone, bring our community together while testing our hard work that we put in each week!

The Breakdown

Sign Up (Deadline Friday Feb 9 )

Sign up for the Intramural Open is FREE at the front desk.  Signup TODAY

If you want to see how you stack up to others around the world, register for the Open here: Officially reregistering for the Open is recommended because your score will always be available to look back on.

Draft Day (Monday Feb 12)

The week before the Open begins (First workout announced Feb 22nd) our 4 amazing captains (chosen by the head staff) will take turns selecting team members committed to the Intramural Open.

Post Draft, Draft Party – Friday Feb 16

Again we will be kicking off the Intramural Open with a good ol fashion 915 Party. It will be at the gym. Here you will find out what team you are on and meet fellow team members who you don’t already know. You will be given a color badge when you arrive to indicate your team.
Party Friday Feb 16 @ 7:30pm
Potluck & BYOB
Not sure about the weather but we may be able to cook out. Look for details as it approaches.

Workout Days

Signup For a heat –
You will sign up for your heat each week at this link

Heat times may be subject to change due to the announcement of the workout late by CrossFit HQ late Wednesday night but we should be ok as far as times go.

Friday Night Festivities 5:30-7:30pm


  • Come in dressed in your team colors and show your team pride (this is very important when it comes to your team score)
  • Sign your score card
  • Can’t attend the testing day? Open Gyms Saturday and Sunday are make-ups



Each heat will judge the heat after them.  The first heat will be judged by coaches and or other earlier arrived athletes.

TEAM Scoring


1) Attendance– Points are awarded for each team player who completes the workout each week.

2 points for completing the workout on Friday night.

1 point for completing it on Saturday or Sunday

If workout is done twice, you will only receive credit for one. If you do it both Friday and the weekend 2 points will still be awarded for the Friday attendance.

2) Performance – 1 points  Awarded to the males AND females in the top 3 in Rx AND top 3 in Scaled

3)  Spirit WEEK AWARDS

20 points Awarded to the team that is best in the following:

WEEK 1: Best Gym Decor

WEEK 2: Most Creative Theme

WEEK 3: Loudest Team

WEEK 4: St Patty’s Day Award – Incorporate St. Patrick’s Day into your theme

WEEK 5: Bring a Friend Day – 1 point for every friend/family member that you bring.


1) Winning Team – Team with most points at the end of the Intramural Open receive a  their name engraved into the new Intramural Cup forever immortalizing their victory at 915.

WHO IS READY TO HAVE SOME FUN!!!! Let’s get maximum participation and have a great time!!!



Jan 23 2018

Wednesday 1/24/18

Rowing Technique

In 2 Attempts Find Fasted 250m

12! For quality not time
Deadlift + Row (Choose weight close to last week’s sets of 8)
Parrellette Shoot Thru
Strict Pullups

Time Cap 25min

Supplemental Accessory
Neutral Grip Lat Pulldowns- 4×8
Superset A&B x 4:
A) Neutral Grip Seated Row x 10
B) Straight Arm Pulldown (shoulder width) x 10

Jan 22 2018

Tuesday 1/23/18

Back Squat
1 x15 @ 60-65%
1×10 @ 65-70%
1×5 @ 75-80%”

DB Snatches (50/35, 40/25)
Burpee over DB

Box Jump Overs (30/24, 24/20)
1 Arm DB Push Press (ea) – same DB

Supplemental Accessory:
DB Bulgarian Split Squats (3 seconds to bottom)- 4×6 (heavy)
Banded Lateral Walks- 4x40m (turf d&b)
*ok to superset exercises*