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East Crossfit WODs


May 31 2017

Thursday 6/1/17

Today we are spending some time under some heavy load. It will be a day dedicated to some strength gains. Stick around or come a bit early to get some rowing intervals if you need some heavy breathing. However, you may also substitute the rowing for the squats if it better suits your goals for the hour.

Warmup:
3 Rounds Cindy

Strength A
10min to warmup Bench Press to 70 – 75%

Bench Press
E2min x 3 Rounds (00:00 – 06:00)
8-10 @ 70 – 75%

rest 2min

(8:00 – ?)

Then Drop set of 8,10,12
take 10-30 pounds off the bar from your last set then do 8, take weight off do 10, take weight off and do 12. Work with a partner and Rest only as much as it takes to take the weight off
(same as 5/15)”

Strength B
12min to warmup Back Squat to 80-82%

Back Squat
rounds 1-3 (00:00 – 03:00)
EMOM
3 Back Squats @ 80-82%

rounds 4-6 (03:00 – 07:30)
E90s
3 Back Squats @ 80-82%

rounds 6-9 (7:30 – 13:30)
E2min
3 Back Squats @ 80-82%

rest 2min

round 10 (15:30 – ?)
Max Back Squats @ 60%

Supplemental Work
8 Rounds
Row 1min rest 30sec
Score is Distance

May 30 2017

Wednesday 5/31

Today is a day that it is what you make of it. How many thrusters can you really get? Most of the time you have a few more reps in you than you think. Time to test that grit and get after it.

Sneak peek at rest of the week:
Thursday – a day dedicated to strength with an option or supplemental interval breather.
Friday – a heavy power clean with a nice gasser

Strength:
Deadlift
6 x1 @ 90 – 95%

Reminder: Sets only count at 90% or above”

MetCon
20min AMRAP
200m Run
Max unbroken (right) 1 arm DB Thruster (55/35)(35/25)(30/20)
25 GHD Situps
200m Run
Max unbrokn (left) 1 arm DB Thruster (55/35)(35/25)(30/20)

Score is Thruster reps total

Supplemental Work
1) Lat Pulldowns- 4×8 @ Heaviest
2) Seated Rows- 4×8 @ Heaviest
3) Standing Cable Curls- 4×12
4) Plate Pinch Grip Holds- Accumulate 3 minutes

May 29 2017

Tuesday 5/30/17

Enjoy the barbell today. Here’s a sneak peak at the rest of the week.
Wednesday – a mental tester with some unilateral DB work
Thursday – a day dedicated to strength with an option or supplemental interval breather.
Friday – a heavy power clean with a nice gasser

Strength

15min to find Heaviest
Hang Clean + Touch and Go Clean + Front Squat

MetCon
DT
5 Rounds:
12 Deadlifts (rx: 155/105)
9 Hang Cleans
6 S2OH

Time Cap: 15min

Supplemental Work
1) Bulgarian Split Squats- 4×8 @ Heaviest (each leg)
2) Leg Press- 4×8 @ heaviest
3) Banded Lateral Walks- 4×1 minute

May 28 2017

Monday 5/29/17

Memorial Murph
2017murph_twitter_banner_03

Everyone is welcome to come by 915 East to participate in our annual Memorial Murph Workout. More than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Hours:
9:00am
10:00am

“Murph”
1 mile Run
then
100 Pullups
200 Pushups
300 Squats
(partitioned any way)
then
1 mile Run

*This may be performed individually or as a team.

About “Murph”
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

May 25 2017

Friday, May 26, 2017

PLEASE REMEMBER THAT MEMORIAL DAY IN ON MONDAY OF NEXT WEEK. WE WILL ONLY HAVE CLASSES AT 9AM AND 10AM!

 

Strength:

Deadlifts- 3×2@90%-95%, 2×7@70%

 

Metcon:

40-30-20-10
Med Ball Clean Wallballs
Push-ups
*40 Double Unders after each round