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From Youtube

East Crossfit WODs


Jan 10 2017

Wednesday, January 11, 2017

CrossFit Total:
15 Min to Find Back Squat – Heavy Single
15 Min to Find Shoulder Press- Heavy Single
15 Min to Find Deadlift- Heavy Single

Jan 09 2017

Tuesday, January 10, 2017

Warmup: 4 Rounds
Down & Back Turf Run
20m Walking Lunges
30 second Plank

Tabata Abs: 16 Rounds (4@each)
-Hollow Hold
-GHD Situps
-Lateral Heel Touches
-V-ups

16.1- – Ish
Complete as many rounds and reps as possible in 20 minutes of:
12 overhead lunges (in place) – 95/65
8 burpees over bar
12 overhead lunges
8 chest-to-bar pull-ups

Jan 08 2017

Monday, January 9, 2017

#NEVERMISSAMONDAY

Warmup:
2 Min- Down & Back Turf Jog
2 Min- Arm Circles & Back Taps
1 Min – Squats
1 Min – Pushups

Strength: Back Squats
5×5 @ 75%

“16.4”
AMRAP in 13 min:
55 deadlifts (RX: 225/ 155 SC: 165/115)
55 wallball shots (20/14)
55-calorie row
55 handstand push-ups (Sc: HR Pushups)

Jan 05 2017

Friday January 6, 2017

Gymnastics:

20 Minutes of Gymnastics Work (Handstand/Kipping/Muscle Ups)

 

Metcon:

In 20 Minutes, complete:
2K Row
then AMRAP:
11 Pull-ups
22 DB Snatches (11 ea arm) (35/20)(50/30)(70/50)
11 Pushups