CROSSFIT EAST

Archive for August 2019

Saturday20190831

Hotshots 19

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

Friday 20190830

10 rounds with a 2 minute rest in between, of any (or any combination) of:

Swim 100 meters

Run 400 meters

Row 500 meters

Bike 1000 meters

Monday 20190930

21-15-09-06-03

Strict Handstand Push Ups

195 LB Front Squat

Burpees

Tuesday 20190827

Complete the following

20-15-10

Pull-up

Pushups

Dips

Rest 5 minutes

Repeat

Monday 20190826

Ten rounds for load and time of:

1 Clean and Jerk

5 Pull-ups

10 Push-ups

15 Squats

Elements

Power clean

Run

Swim

Row

Bike

Double-unders

Sit-ups

Pull-up

Dips

Clean and Jerk

Pull-ups

Push-ups

Squats

Saturday 20190824

15 minutes of:

5 GHD sit-ups

7 Back extensions

95 pound Overhead squat, 9 reps

Friday 20190823

Donny

21-15-9-9-15-21 reps for time of:

225 pound Deadlift

Burpee