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East Crossfit WODs


Jan 18 2017

Thursday 1/19/17

Strength
Deadlifts – 6×4 @ 82 %

“Edith’s Extra-Evil Extravaganza”
100 Burpees for time (Time Cap 10 Minutes)

Rest 5 Minutes
THEN

“Karen”
150 Wallballs for time (Time Cap 12 Minutes)

Wallball Goals
Beginners: 75/100
“Not-So Beginners”: 90/120

Jan 17 2017

Wednesday 1/18/17

Skill: 10min to work on Handstands or Wall Kickups

MetCon:
3 Rounds:
400m Run
20 Box Jumps (24/20)
20 S2OH (95/65, 115/75, 135/95)

Then

100 Situps for time

Jan 16 2017

Tuesday 1/17/17

Strength:
Strict Press – 6×4 @ 82%

MetCon:
6 Rounds

Rds 1,3,5
Every 3 mins complete
Cal bike (L3:28/20 L2:24/17 L1: 20/14
7 Thrusters @ 115 / 75
7 Burpees Over Bar

Rds 2,4,5
Every 3 mins complete
20 KBS
7 Thrusters
7 Burpee Over Bar

Jan 15 2017

Monday 1/16/17

Happy Martin Luther King Day 915 Family

Reminder: Regular Hours Today

Strength:
Back Squats- 6×4 @ 82 %

MetCon:
3 Rounds:
5min AMRAP
5 Pullups (L3 C2B)
10 Pushups
15 Squats

Rest 1min between ea round

Then

30 Cleans (95/65, 135/95, 165/115)

Jan 12 2017

Friday, January 13, 2017

Strength: Snatches
1) Heavy Single
2) 3×5 Touch and Go @ 70% of HS

For time:
30 KBS (70/55) (55/35)
30 HSPU (Modification: 45/35 Shoulder Press)
60/40 Push-ups
30 T2B
60/40 Push-ups
30 HSPU (Modification: 45/35 Shoulder Press)
30 KBS (70/55) (55/35)