open close

From Youtube

East Crossfit WODs


Sep 12 2017

Wednesday, September 13, 2017

Strength and Conditioning:

0:00-15:00
E3MOMx5
7 Back Squats @ 70%

Minute 15:00-17:00
Rest

Minute 17:00-25:00
Partner AMRAP:
40/30 CAL Bike
30 Sync Pistol OR Goblet Squats

Minute 25:00-27:00
Rest

Minute 27:00-35:00
Find Heaviest 15m Sled Push

 

Supplemental:

2K Row
then, Superset x 4:
Leg Extensions x 15
Hamstring Curls x 15

Sep 11 2017

Tuesday, September 12, 2017

Strength:

E3MOMx5:
7 Deadlifts @ 70%

 

Metcon:

Buy in:
15 Snatches (155/105)(135/95)(115/75)

6 Rounds:
10 Pull-ups
200m Run

Cash out:
15 Cleans (same weight)

 

Sep 10 2017

Friday 9/10/17

Strength:
Push Press 4×4@77-80%

MetCon
“Pennies 2.0”
12 Muscle Ups (scale: Ring Dips/ Dips)
12 Hang Squat Cleans (85/135)(105/165)(155/225)
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

Sep 10 2017

Monday, September 11, 2017

Today, we will be performing the WOD “Nicole” that was the final workout at this years Desert Games. Below is some background information taken from the Desert Games instagram page.

Nicole, a member of CrossFit 915, was diagnosed with Hodgkins Lymphoma in April 2017. Since her diagnosis she’s been a warrior of faith & endurance – never taking her eyes off the prize of complete victory over cancer. Nicole has 2 months left of treatment and continues to inspire us everyday. The namesake of this WOD celebrates her mental toughness and determination. #letsdothis#desertgames4nicole #finalwod

Donations to Nicole & her family can be made in 2 ways
1) Crossfit 915 / 915 Sports will be selling bracelets at the event. All proceeds go to Nicole and her family
2) Nicole’s GoFundMe: https://www.gofundme.com/nicoles-beat-cancer-fund

 

Strength:

Beginners- Overhead Squat (no-rack) Skill
Advanced- Overhead Squat Heavy Single

 

Metcon:

“DG III Nicole”
Part 1:
40/30 Calorie Row
30 C2B Pullups
20 Thrusters (155/105)(135/95)(115/75)

rest 4 Minutes

Part 2:
.5 Mile Bike
40 GHD Situps
30 HSPU (Sc: HR Pushups)
20 Alternating DB Snatches (85/55)(70/50)(50/35)
10 Overhead Squats (225/155)(185/125)(155/105)

 

Supplemental:

Matador Dips- 4×7 (heaviest)
Pistol Squats- 4×7 (each leg)
Plank Holds- 4×60 sec.

Sep 08 2017

Friday 9/8/17

Bench press
Find heavy 3

MetCon
Row 600
25 Kb swings (44/25)(55/35)(70/55)
Bike 25cals
25 goblet squats
Run 400
50 double unders