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East Crossfit WODs

Jan 24 2017

Wednesday January 25, 2017

Skill: Spoto Press



Spoto Press- 6×5 @ or above 60% of 1RM



For Time:
30 CAL Row
20 Goblet Squats (70/50 55/35 44/25)
20 CAL Row
20 Goblet Squats
10 CAL Row
20 Goblet Squats

Jan 23 2017

Tuesday January 24, 2017


Ground to Overhead Barbell Cycling



Partner WOD
6×5 Minute Rounds:
20 Toes to Bar
20 G2OH (L3 Must Snatch)
20″ Burpee Box Jumps in remaining time
*score is total BBJ

(L1: 95/65 L2 and L3: 115/75)

Jan 22 2017

Monday January 23, 2017

Coaches Note:

I hope everyone had a great weekend and I also hope you all are ready to get back to work! I wanted to discuss today’s workout to you all.

Today’s workout doesn’t have a lot of volume or repetition but that doesn’t mean that you can’t make it difficult. There are two ways to increase intensity of a workout:

  1. Speed- MOVE FASTER! For example, if you have 400m to cover, you can choose to walk it and not even break a sweat OR you can choose to sprint it and you’ll be one with the ground when you reach the end.
  2. Load- GO HEAVIER! For example, you have 30 Squats to do, you can choose to do air squats and be able to constantly move OR you can put a loaded barbell on your back and ride that struggle bus.


This is definitely a workout that you want to increase the intensity of. I know that muscle ups aren’t something that everyone has the ability to do. So with that being said, don’t make your modification an easy one.

-Jon Jon



Thruster- 3RM



2 Rounds For Time:
20 Squat Clean Thrusters (RX: 145/100) (RX+: 165/115)
10 Muscle Ups

2 Rounds For Time:
20 Squat Clean Thrusters (115/75)
20 Pullups
10 Dips

Jan 19 2017

2017 Intramural Open



It’s that time of the year again 915’ers where we put our fitness to the test with the CrossFit Open. We are doing it big again this year with the annual 915 Intramural Open.

If you are new, I am sure you are wondering what does an Intramural Open mean? Internally we are going to be doing the 5 CrossFit Open workouts along with the whole CrossFit world. However the twist is each person who is committed to the Intramural Open will be on a team. Each team will have a captain and there will be points awarded each week.

Note* For this in-house competition, the main emphasis of points will be on participation- not performance! So if you’re worried about “not being ready” – don’t be! All that’s required is that you show up, do work, and cheer on your teammates! As you’ll see in the rules below, only the top 3 males and females in each division (RX and Scaled) will score additional points for their team!

Our goal is to make this a fun experience for everyone, bring our community together while testing our hard work that we put in each week!

The Breakdown

Sign Up (Deadline Monday Feb 6)

Sign up for the Intramural Open is FREE at the front desk. Just choose if you’ll be competing Scaled or Rx. This means when the Open workouts are released you will be following the Scaled or Rx. If you want to see how you stack up to others around the world, register for the Open here: Officially reregistering for the Open is recommended because your score will always be available to look back on. Plus you get 5 points extra for doing so. Cost of registering for the Open is $20 which you pay online on the CrossFit website.

Draft Day (Wednesday Feb 8)

The week before the Open begins (First workout announced Feb 22nd) our 4 amazing captains (chosen by the head staff) will take turns selecting team members committed to the Intramural Open.

Post Draft, Draft Party – Friday Feb 10

Again we will be kicking off the Intramural Open with a good ol fashion 915 Party. It will be at the gym. Here you will find out what team you are on and meet fellow team members who you don’t already know. You will be given a color badge when you arrive to indicate your team.
Party Friday Feb 10 @ 7:30pm
Potluck & BYOB
Not sure about the weather but we may be able to cook out. Look for details as it approaches.

Workout Days

Signup For a heat –
You will sign up for your heat each week at this link

Heat times may be subject to change due to the announcement of the workout late by CrossFit HQ late Wednesday night but we should be ok as far as times go.

Friday Night Festivities 6:00-8:30pm


  • Come in dressed in your team colors and show your team pride (this is very important when it comes to your team score)
  • Complete the workout to the standards set at the beginning of the night
  • Sign your score card
  • Can’t attend the testing day? Open Gyms Saturday and Sunday are make-ups



Each heat will judge the heat after them.  The first heat will be judged by coaches and or other earlier arrived athletes.

TEAM Scoring

1) Attendance– Points are awarded for each team player who completes the workout each week.

2 points for completing the workout on Friday night.

1 point for completing it on Saturday or Sunday

If workout is done twice, you will only receive credit for one. If you do it both Friday and the weekend 2 points will still be awarded for the Friday attendance.

2) Performance – 1 points  Awarded to the males AND females in the top 3 in Rx AND top 3 in Scaled

3) Spirit – 15 points Awarded to the team that has the most pride, noise and of course PRESENCE each week

4)Bonus – 2 points Awarded to each athlete who officially registers for the Open on


1) Winning Team – Team with most points at the end of the Intramural Open receive a  plaque forever commemorating the win displayed in the lobby of the gym.

WHO IS READY TO HAVE SOME FUN!!!! Let’s get maximum participation and have a great time!!!



Jan 19 2017

Friday 1/20/17

Skill:KB Push Press

70/62 Cal Row (L1: 60/55)
60 1 Arm KB Push Press (35/25, 44/35, 55/35
50 Bent Over Row (55/45, 75/55, 95/65)
40 GHD Situps
30 Snatches (55/45, 75/55, 95/65)
6 Turf Length Sled Push (Men – 25# on sled / Women – empty)

Coach’s Note:
KB Push Press – base of KB below shoulder
Bent Over Row – Bar must pass below knee”