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East Crossfit WODs


Mar 29 2018

Friday, March 30, 2018

Remember last class is at 12:00pm
Closed in the afternoon for Good Friday.

CARDIOWOD:

In teams of 2-3:

10 Minute Run for Distance
*one person working at a time, switch every 200m.

rest 90 seconds

10 Minute Ski for Distance
*one person working at a time

rest 90 seconds

10 Minute Bike for Distance
*one person working at a time

Mar 28 2018

Thursday, March 29, 2018

WOD:

00:00-10:00
10 Minute EMOM
Minute 1: 12/10 CAL Row
Minute 2: 12 Air Squats + 12 Situps

10:00-24:00
Find Heavy Single Back Squat

24:00-27:00
Rest

27:00-??:??
5 Rounds For Time:
3 Squat Cleans (185/125)(155/105)(125/85)
6 Deadlifts (same)
9 Box Jumps (24/20)

Mar 27 2018

Wednesday 3/29/18

Strength
Every 2.5 Minutes x 5 sets:
10 Matador Dips (weighted if possible)
10 Strict Pull-ups (modify with Ring Rows)

MetCon
20 Minute AMRAP:
400m Run
Max Unbroken Shoulder to Overhead (185/125)(155/105)(125/85)”

Mar 26 2018

Tuesday, March 27, 2018

Metcon:

20-18-16-14-12-10
Kettlebell Swings (70/50)(55/35)(44/25)
10-9-8-7-6-5
Toes to Bar
Burpees

then, use remaining time to complete:
5x20m Sled Push @ 75%-100% BW

WOD Breakdown:
20 KBS
10 T2B
10 Burpees
18 KBS
9 T2B
9 Burpees
16 KBS
8 T2B
8 Burpees
…..

..

Mar 25 2018

Monday, March 26, 2018

Metcon:

WITH A PARTNER,
00:00-15:00
Find Heaviest Clean + 2 Jerks
*score is combined total*

15:00-17:00
Rest

17:00-27:00
Max Wallball Shots
*one person working at a time*

27:00-30:00
Rest

30:00-40:00
Max Cal Row
*switch every minute*