CROSSFIT EAST

CROSSFIT

EAST

Archive for July 2025

Tuesday 20250722

20-minute AMRAP

Complete as many reps as possible in 20 minutes of:

15 dumbbell bench presses
15-second L-sit hold
15 deadlifts
15-second L-sit hold

Use bodyweight for the deadlifts, and a pair of dumbbells that adds up to half your bodyweight.

Monday 20250721

For load:

Thruster 3-3-3-3-3-3-3 reps

Additionally, practice handstands and scales for 20 minutes.

Saturday 20250719

3 rounds for time:

Row 500 meters
25 GHD sit-ups
25 hip extensions

Tuesday 20250715

4 rounds for time:

30 medicine ball cleans
Run 400 meters

Men use a 20-lb ball.
Women use a 14-lb ball.

Monday 20250714

For load:

Jerk 1-1-1-1-1-1-1 reps

Then, practice SLIPS for 30 minutes.

Saturday 20250712

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

Friday 20250711

2 legless rope climbs
20 dumbbell snatches

If your rope is short, less than 15 feet, start from seated on the ground.

Men use a 65-lb. dumbbell
Women use a 45-lb. dumbbell