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East Crossfit WODs


Jul 06 2017

Friday, July 7, 2017

Olympic Lifting:

15 Minutes to Find
Clean and Jerk- Heavy Single

 

Metcon:

“Cindy”
AMRAP20:
5 Pull-ups
10 Push-ups
15 Air Squats

Jul 05 2017

Thursday, July 6, 2017

Strength:

5 Sets:
L-sit Holds x 20 seconds
GHD Back Extensions x 10
Single Leg Deadlifts x 10 each leg (heaviest with good form)

 

Metcon:

3 Rounds For Reps:
1:15 Cal Row
:15 rest
1:15 Double KB Front Rack Lunges (53/35)(44/25)(35/18)
:15 rest
1:15 Cal Bike
:15 rest
1:15 GHD Situps
:15 rest

 

Supplemental Strength:

None

Jul 04 2017

Wednesday, July 5, 2017

Metcon:

In teams of 2,
2 Rounds:
50 Bench Presses (185/125)(155/105)(125/85)
30 Stone to Shoulder (150/115)(135/95)(115/80)
50 Box Jumps (24/20)(20/16)
Cashout: 300 Double Unders

 

Supplemental Strength:

Lat Pulldown- 4×7 (Heavy)

Wide Grip Seated Row- 4×7 (Heavy)

Incline Bench DB Curls- 3×10

Jul 03 2017

Tuesday, July 4, 2017

Image may contain: stripes

 

Metcon:

“The Seven”
7 Rounds For Time:
7 Handstand Push-ups
7 Thrusters (135/95)(115/75)
7 Knees to Elbows
7 Deadlifts (245/175)(205/145)
7 Burpees
7 Kettlebell Swings (70/55)(55/35)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Jul 02 2017

Monday, July 3 , 2017

 

Members, please take note of Holiday Hours for tomorrow, July 4!

Image may contain: stripes

 

Metcon:

At Minute 00:00
“Heavy Amanda” (10 Min Cap)
9-7-5
Ring Muscle Ups (Modification: 2x Pullups + 1x Dips OR Bar MU)
Squat Snatches (185/125) (155/105)(125/85) *modify with squat cleans

At Minute 13:00
12 Minutes to Find Heaviest Clean

At Minute 25:00
10 Minute AMRAP:
5 Back Squats (275/195)(235/165)(195/135)
10 Toes to Bar