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East Crossfit WODs


Mar 22 2018

Friday 3/23/18

Today we will be doing the 2018 CrossFit Open Workout 18.5 in all classes.

EASTSIDE ONLY:
last class will be 4:00pm. At 5:30 we start our Annual Intramural Open. You must signup for a heat to participate. Use this link to Signup http://www.slottr.com/sheets/9966200
DONT FORGET there is a cookout afterwards. We will have the grill out and do some celebrating the end of the Intramural Open. Everyone and their guests are welcome!

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Mar 21 2018

Thursday 3/22/18

Partner Medley
Switch every 30s until all work is done

1000m Row
60 Ring Rows
3k Bike
80 1 arm DB hang C&J (50/35)(35/20) switching arms every 5
1000m Ski
100 Heavy rope Jumps

Mar 20 2018

Wednesday 3/21/18

Strength:
Deadlift
E90s
2 rds: 3@75%
2 rds: 3@80%
1 rds: 3@85%
1 rds: max reps @85%
(9min total)

MetCon
3 Rounds:
21 Cal Bike
50 Double Unders
9 Thrusters (95/65, 135/95, 165/115)

3min Rest Then

1mile Run (timed separately)

Mar 19 2018

Tuesday 3/20/18

Yes, we had a bunch of HSPU in 18.4 but I can bet that some of us wished we were a little better or more efficient during that WOD. Well, here is our chance to help. We will work on some mechanics and for those able to kip up to wall we can work on how to setup for the kip.

Skill: Kipping HSPU

@00:00
8min
Max Kip in 1:00 (sc: Box)
rest 1:00
Max Strict in :30 (sc: Wall)
rest :30

@10:00
EMOM 10min
min 1: 10 Push Press @ 70% 1RM
min 2: Cal Row (rx: 18/14 sc: 14/10)

@25:00
5 Rounds:
10 Power Cleans (rx: 135/95 sc:95/64)
10 Barbell Facing Burpees

Mar 18 2018

Monday 3/19/18

Great job on 18.4! One more week left as we close out the 2018 Open Season. Very proud of everyone who participated and/or did the workouts. We have a great community and we are very proud to be a part of it.

“Oly
Option A
Snatch w/ 1sec Pause @K
5×2 – 70%-78%
THEN:
EMOM 4min
1 Snatch @ 85-90%

Option B
Front Squat with 2sec pause at bottom
5×2@ working to Heaviest
EMOM 6min
Front Squat 4 @ Heaviest weight above”

MetCon
10min AMRAP
2 Front Squats (95/135 105/155)
2 Weighted Situps (10/14 14/20)
2 Box Jumps
… add 2 reps to ea every round