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East Crossfit WODs


Sep 06 2017

Thursday 9/7/17

Strength:
Front Squat Find H2

MetCon
4 Rounds
10 Axel Bar Deadlifts (110/130)(130/195)
20 Ring Rows (all levels)
25/18 Pushups

Sep 05 2017

Wednesday 9/6/17

No Strength Today. Let’s kill this MetCon!

MetCon:
AMRAP 10 Minutes
50 Double Unders
15 Toes to Bar
30 Double Unders
10 Toes to Bar
Rest :60

Rest 4 min

AMRAP 5min
15 Push Press (55/75)(65/95)(75/115)
15 Box Jumps

rest 4 min

AMRAP 10min
200m Run
20 Squats (55/75)(65/95)(75/115)
60′ Burpee Broad Jump Across Turf (3/4 turf)

NOTE: pull bar from floor on all barbell movements

Sep 04 2017

Tuesday 9/5/17

Oly
Intermediate/advanced: Heavy Power Snatch

Beginner: Hang Pull + Hg Hi Pull + Hg Sn”

MetCon
18min Running Clock:

3 Rounds:
20 Overhead Walking Lunge Steps (45/65, 55/75, 65/95)
200m Run
20 Power Snatch (55/75)
(Record your time)

then with additional time

AMRAP (NOT for time – good reps)
10 GHD situps tempo 3111
10 Strict Pullups

tempo: 3s down, 1s hold, 1s up, 1s hold

Sep 03 2017

Monday 9/4/17

Remember Labor Day hours
9am & 10am only

Great Job by everyone who competed at the Desert Games! Very proud to be part of this great family. And for those of you who helped setup and run the event, I cant thank you enough!
-Marc

MetCon
Teams of 2
50 Wallballs
50 cal row
50 Wallballs
50 cal bike
50 wallballs
200 double unders
50 wallballs

50 cleans @ (115/75,135/95,155/105)

Aug 31 2017

Friday, September 1, 2017

We apologize for the lack of equipment in the gym today. As you may know, we are hosting an event this weekend at the Convention Center, where most of our equipment is in transit for the CrossFit competition. Enjoy the beautiful weather and get outside with your partner and RUN!

 

Warm-up:

Dynamic Stretching/Running Drills

 

Metcon:

Partner 4800m Run
Option 1: 12x400m Runs (switch every400)
Option 2: 24x200m Runs (switch every200)