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East Crossfit WODs

Nov 02 2017

Friday 11/3/17


2 Rounds:
1:15 Double Unders
1:15 Push Press (75/55)(95/65)(115/85)
1:15 Cal Row
1:15 Hang Snatches (same)
1:15 Ring Dips (Scale: Box Dips)
1:15 Rest
*15 seconds of rest between movments
*score is total reps

Supplemental Strength
Leg Press- 5×6
Leg Extensions- 3×15
Hamstring Curls- 3×15

Nov 01 2017

Thursday 11/2/17

Superset x 4:
Bent Over Row x 6-8
Inverted Row x 10-12
Banded Situps 10-12 ”

sharing reps

25min AMRAP

150 Cal Row
10/8/6/4/2 Clean & Jerk
20 C2B Pullups (L2: Chin L1: Ring Row)
30 Alt. Pistols (scale: Sync Lunges)

L1: 95/65, 115/75, 125/85, 145/95, 155/105
L2: 115/85, 135/95, 155/105, 175/115, 195/125
L3: 135/95, 155/105, 175/115, 195/125 215/135

(Note: Every round you climb weight and do 15 Pullups & 30 Pistols/lunges)

Row 3k

Oct 31 2017

Wednesday 11/1/17

Olympic Weightlifting
Clean w/ pause at Knee + Pause at MidThigh + Jerk
(note: 1 snatch with 2 pauses before Cl)
First 10min do 2 reps of above
Next 10min find Heavy single above

17min AMRAP
40 KBS (35/25, 55/35, 70/55)
20 Burpee over Box
10 Stone 2 Shoulder
1 200m Sled Push (45/15 on sled)

Supplemental Strength
Single-Arm Lat Pulldown- 5×6 (each)
Oblique Side Crunches- 5×10 (each)
*superset, optional*

Movement Demos


Oct 31 2017

3 Reasons to Bench in CrossFit?

Every so often I get this question…. Why implement movements like bench press into our programming when they are not “CrossFit”??

Well here is 3:

1) You can’t argue with the triad of strength. Deadlift, squat, bench. These are the “biggest bang for your buck” in strength gains. The movements produce the most muscle contractions. The bench is focuses on producing the most upper body contractions while the deadlift and squat concentrate more on trunk and lower body. All that strength in chest, delts, and triceps transfers into everything else we do. (pressed, ring dips, pushups, ALL Overhead work)

2) Building CNS efficiency. Your Central Nervous System (CNS) is responsible for firing the muscle fibers. The more muscle fiber we recruit and more muscle tension we create the more the communication and greater stimulation correlating to strength gains. Basically, the more we train in this heavy realm, the better you get and recruiting muscleHarder to do with “smaller” movements. Along with plyo & oly , these heavy movements are king in building CNS efficiency.

3) Testosterone release – Testosterone is king in muscle building. Although not drastic, lifting heavy increases testosterone release.

Note: Shoulder width grip- You can try changing to shoulder width. This puts less stress on shoulders, which we all can appreciate and will transfer a bit better to overhead movements.

Hope you’re enjoying the benching in the programming.

– Coach Marc

Oct 30 2017

Tuesday 10/31/17

Happy Halloween!
Feel Free to WOD in your costumes!

E3minOM for 9min
Back Squat x 4 @ 80%
Strict Chin-ups x 7-10″

“Elm Street”
14min AMRAP
100 Wallballs (L1: 70)
21 OHS (65/45, 75/55, 95/65)
21 Burpee Over Bar
15 Hang Squat Snatch
15 BOB
9 Squat Sn

Supplemental Strength
One-Arm Row – 4×12 (each)
Straight Arm Pulldown- 4×12

Movement Demos

Supplemental Demos