Archive for September 2021
Friday 20211001
50 Box Jump
50 American Kettlebell Swings
50 Wall Balls
50 Kettlebell Deadlifts
Tuesday 20210928
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-30-1-768x1024.jpg)
Monday 20210927
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-27-1-1024x768.jpg)
Hero WOD. Pick one. Get it done.
Saturday 202109225
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-25-1-1024x768.jpg)
Back squat 5-5-5-5-5 reps
Friday 20210924
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-24-1-1024x768.jpg)
10 rounds for time of:
5 front squats
15 second Handstand Hold
Thursday 20210923
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-21-2-1024x768.jpg)
5 rounds for time of:
50-ft. dumbbell front-rack lunge
25 pull-ups
Tuesday 20210921
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-21-1-1024x768.jpg)
550-yard sprint
Then,
Deadlift 5-5-5 reps
Monday 20210920
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-20-1-1024x768.jpg)
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
Saturday 20210918
Row 1600 meters
Rest 2 minutes
Row 800 Metes
Rest 2 minutes
Row 1000 Meters
Rest 2 minutes
Row 500 Meters
Rest 2 minutes
Thursday 20210916
![](https://crossfiteast.com/wp-content/uploads/2021/09/202109-16-1-1024x768.jpg)
10 minutes
10 box jumps
20 seconds of Echo bike