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From Youtube

East Crossfit WODs


Jul 27 2017

Friday 7/28/17

Strength:
Push Press
5×4@ 75-80%

MetCon
2 Rounds:
25/15 Cal Bike
25 T2B
25 C&J (115/85)”

Strength Accessory
Tricep Rope Pushdowns 3 x 10-12
Trice DB Kickbacks 3 x 15
Preacher Curl 2 x 20″

Jul 26 2017

Thursday 7/27/17

Every year CF 915 hosts the Desert Games as part of the Livefitep Fitness Festival. This year it is on Sept 3 at the El Paso Convention Center. Don’t miss this event. It’s going to fun to watch. Here is a little video of last year’s event.

Today we are doing the first announced workout (announced Monday) Yes, this one may look a little familiar to you. That’s because I was testing it on you guys…. haha. You can choose which version you want to do but get after it! For those of you competing, now’s your chance to grab your team and compete.

Strength
Back Squat
Find H2″

MetCon
Desert Games WOD 1 (you choose)
Men’s Work
2 Rounds:
45 cal bike
40 Syncro Goblet Squats (Rx: 70 Sc: 55)
25 Partner Deadlifts (Rx 315/225) (Sc: 245/175)
20 Burpee Box Jump Overs (24”/20”) shared

Women’s Work
1 Round
65 cal bike
70 Syncro Goblet Squats (Rx: 55 Sc: 35)
45 Partner Deadlifts (Rx 315/225) (Sc: 245/175)
25 Burpee Box Jump Overs (24”/20”) shared

Firebreather (individual)
2 Rounds
30/23 Cal Bike
25 Goblet Pistols (35/25) held at chest
20 Deadlifts (255/175)
15 Burpee Box Jump Overs


“Close Stance Back Squats
Hollow Rocks – accumulate 90s
Ring Pushups – 3 x 5-8 with 3s Negative and 1 sec pause at bottom”

Jul 25 2017

Wednesday 7/26/17

Strength
Sumo Deadlift
6×3 @ 75% +

MetCon
Run 800m
100 Double Unders
then
18-15-12
Front Squat (L1:135/95 L2:175/115 L3:205/145)
Pullups (L3: C2B)

Strength Supplemental
1 arm DB Deadlifts 3 x 6
DB Bicep Curl 3 x 10-12
T-Bar Row 4×5″

Jul 24 2017

Tuesday 7/25/17

Strength
Bench Press
EMOM for 10min
3 @ 70-75%

MetCon
AMRAP 12 Minutes
10 Box Jump Overs (24/20)
8 Alternating Pistols
6 Deadlifts 255/165lbs

rest 3 min

AMRAP 5min
Max Burpee Muscle Ups
(Scale: Burpee Pullups)

Strength Accessory
DB Bench Press 4×5 @ H
DB Z Press 3x 10-12
DB Lunges 3x8ea

Jul 23 2017

Monday 7/23/17

Oly
Power Sn
7×3 @ 70% + (TnG for advanced) (Drop for others)

MetCon
For Time
Pull Ups (L3:50 L2:35 L1: 50 Ring Rows)
400m Run
21 Thrusters (L2/L3 95/65) (L1:75/55)
500m Row
21 Thrusters
400m Run
Pull Ups (L3:50 L2:35 L1: 50 Ring Rows)

Time Cap 21min

Strength Accessory
Bent Over Barbell Row – 6×3 @H
DB Lateral Raises – 3×10-12
slow negative GHD Situps – 3 x 10-15 (3 sec negatives)”