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East Crossfit WODs


Mar 15 2018

Friday 3/15/18

Today we will be doing the 2018 CrossFit Open Workout 18.4 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/9965953

Workout 18.4

For time:
21 deadlifts (Rx: 225/155) (Sc: 135/95)
21 handstand push-ups (Sc: Hand release Pushups)
15 deadlifts, (Rx: 225/155) (Sc: 135/95)
15 handstand push-ups (Sc: Hand release Pushups)
9 deadlifts, (Rx: 225/155) (Sc: 135/95)
9 handstand push-ups (Sc: Hand release Pushups)
21 deadlifts, (Rx: 315/205) (Sc: 185/135)
50-ft. handstand walk (sc: bear crawl)
15 deadlifts, (Rx: 315/205) (Sc: 185/135)
50-ft. handstand walk (sc: bear crawl)
9 deadlifts, (Rx: 315/205) (Sc: 185/135)
50-ft. handstand walk (sc: bear crawl)

Time cap: 9 min

Mar 14 2018

Thursday, March 15, 2018

Strength:

3 Rounds:
10 Push Presses @60% 1RM PP
10 Strict Pull-ups (SC: Banded or Lat Pulldown)
*rest 2 minutes between sets

3 Rounds:
10 Bench Presses @60%
10 Ring Row Face Pulls
*rest 2 minutes between sets

 

Conditioning:

Teams of 4-5:
15 Minute Ski Relay For Distance (switch every 12 pulls)
PULL HARD!

Mar 13 2018

Wednesday, March 14, 2018

Strength:

Superset x 4:
Deadlifts x 10@60%
Sled Push x 40m @ 40-50% BW

 

Metcon:

70-50-30-10
Double Unders
Sit-ups
5 Hang Cleans (185/125)(165/115)(135/95)
200m Run

Mar 12 2018

Tuesday, March 13, 2018

Metcon:

4 Rounds:
15 Wallballs (20/14)(L3: 30/20)
15 Power Snatches (75/55)
15 Burpees
15 Box Jumps (24/20)
*rest 3 minutes between rounds*
*each round should be as fast and unbroken as possible*

rest 3-5 minutes

Then, in 3 person teams, for time (12 minute cap):
30 cal bike each
20 cal bike each
10 cal bike each

*relay style*

 

Supplemental Strength:

Superset x 4:
Seated Row x 15
Standing Teapots (side crunches) x 15 (ea.)

 

Mar 11 2018

Monday, March 12, 2018

Strength and Conditioning:

Minutes 0:00-15:00
Establish 3RM Thruster

Minutes 15:00-18:00
Rest

Minutes 18:00-36:00
Partner WOD
Switching every 2 minutes, for 18 Minutes:
Partner 1 will AMRAP “Cindy”
Partner 2 will Row for Calories
*score is total reps + calories on rower*