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East Crossfit WODs


Mar 08 2018

Friday 3/9/18

Today we will be doing the 2018 CrossFit Open Workout 18.3 in all classes.

EASTSIDE ONLY:
last class will be 4:00pm. At 5:30 we start our Annual Intramural Open. You must signup for a heat to participate. Use this link to Signup http://www.slottr.com/sheets/9959544

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats (115/80) (Sc:45/35)
100 double-unders (sc: Singles)
12 ring muscle-ups (sc: Pullups) (915scale DL+Bent over row 115/75)
100 double-unders
20 dumbbell snatches (50/35) (Sc:35/20)
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Mar 07 2018

Thursday 3/8/18

Strength

Front squat 3×6-8@70%

MetCon
25min AMRAP

30/22 cal row
40 burpees to Target
40 1 arm Dumbell Hang clean and jerks (50/35 35/20)
40 Wallballs
Rest:2:00
30/22 cal bike
30 burpees to Target
30 1 arm Dumbell Hang clean and jerks
30 Wallballs
Rest 2:00
30/22 cal ski
20 burpees to Target
20 1 arm Dumbell Hang clean and jerks
20 Wallballs
Right into rower on next round (no rest)

Mar 06 2018

Wednesday 3/7/18

00:00:9:00
20s/10s 6 rounds (do all 8 rounds before moving on)
1. Handstand walk (if fall get back up fast)
Sc: Handstand around box
2. V-Ups
3. Plank w/ 1 Hand out (sc: foot)

09:00-11:00
Rest

11:00-24:00
12min to find heaviest “double bear complex”
2 Clean + 2 front squat + 2 S2OH + 12 back Squat + 2 S2OH

24:00-25:00: rest

25:00 – 30:00
5min AMRaP
10 deadlifts (heaviest weight you hit in complex above or 155/105 whichever is heavier)
10 HSPU (sc: hand release pushups)

Mar 05 2018

Tuesday 3/6/18

Oly

Snatch from blocks at knee
15min to find H
1 pull + 1 Snatch +1 OHS + 1 Snatch

Alternate for non snatch athletes:
KB Front rack step ups

 

MetCon

“Double Helen”
3 rounds for time of:
Run 800 meters (sc: 600m )
42 kettlebell swings
24 pull-ups (don’t rip wear hand protection)

Mar 04 2018

Monday 3/5/18

5min row for distance
30s on 30s rest

Rest 4:00

7min AMRAP
10 sumo deadlift high pulls
10 push presses
(135/95)/(95/65)

Rest then

Back Squat
Work to heavy 5