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East Crossfit WODs


Mar 29 2017

Thursday, March 30, 2017

Strength: Core Work

3 Rounds:
10 Strict Toes to Bar
10 Weighted GHD Situps
20 Standing Tea Pots with KBs (10 each side)

Metcon:

2 Rounds For Time:
30 Box Jumps (24/20)
30 Walking Lunges
30 Kettlebell Swings (53/35)(44/25)
30 Air Squats
30 GHD Situps OR x2 situps
30 CAL Row

Mar 28 2017

Wednesday, March 29, 2017

Strength:

Thruster- 1 Rep Max

Metcon:

With a 17 Minute Running Clock,
run 800m, then AMRAP in remaining time:
20 Deadlifts
10m HS Walk (Sc: 3 Wall Walks)
10 Shoulder to OH
10m HS Walk (Sc: 3 Wall Walks
Barbell Weights: (L3: 155/105 L2: 135/95 L1: 115/75)

 

Mar 27 2017

Tuesday, March 28, 2017

Strength:

4 Rounds
10 Barbell Rollouts
8 Strict Pullups

Metcon:

12 Minute AMRAP:
100 Burpees (Scaled: 75)
Max Back Squats in remaining time
(L3: 225/155 L2: 185/125 L1: 155/105)

Mar 26 2017

Monday, March 27, 2017

Now that the Open is over, we are now ready to get back into off-season training. This is day 1 of your journey to an even better CrossFit Open performance for next year. I hope you’re ready!

-Jon Jon

 

Strength:

Bench Press – Find 1Rep Max

Metcon:

For Time (15 Min CAP):
20 Pullups
20 Toes to Bar
20 Power Snatches (L3: 155/105 L2: 125/80 L1: 95/65)
20 Pullups
20 Toes to Bar

 

Mar 22 2017

Thursday 3/23/17

Strength:
5×3 – Squat Clean Thruster – working up to heaviest

MetCon
Teams of 4-
500Cal on Bike, switch every 30 seconds