CROSSFIT EAST

CROSSFIT

EAST

Posts by OhY3GF6

Tuesday 20250311

Chelsea

Each minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

While fledgling versions of other benchmark workouts had started to be seen, Chelsea was the first to be presented in its final format on August 3rd, 2003.

Monday 20250310

Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

Monday 20250310

For time:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

When this was posted in 2001 this workout was truly different than what the rest of the fitness world was doing at the time.

Blending weightlifting and metabolic conditioning, it holds up as a classic, with a simple 3-word statement that encapsulates the high-intensity ethos.

Friday 20250307

Pullups

Add 1 to the ladder each rehang.

Take as long as 1 minute to rest, as few as 30 seconds.

Go as far as you can, then rest and repeat the ladder in reverse.

Thursday 20250327

Marguerita

30 reps for time of: 1-1-1-1-1  then repeat .  29 more times

Burpee / Push-up / Jumping-Jack / Sit-up / Handstand

Thursday 20250306

400-meter run
30 box jump
400-meter run
30 box jump
400-meter run

30 Box Jump

Wednesday

 

 

The squat, a fundamental movement in CrossFit, is vital for athletic performance, health, and longevity. Its benefits range from preserving muscle mass and motor control to enhancing core stability and reducing injury risk. Proper technique, rooted in biomechanics, ensures efficient and safe execution by accounting for individual differences in body proportions, mobility, and anatomical structure. Tailored coaching, scaling, and continuous feedback enable athletes to refine their squats for optimal results, supporting the core CrossFit goal of maximizing work output while maintaining joint health and safety.

Tuesday 20250304

Completes as many rounds as possible in 15 minutes of:

3 burpees
3 DB hang clean & jerks
Lunge 30 feet
6 burpees
6 DB hang clean & jerks
Lunge 30 feet
9 burpees
9 DB hang clean & jerks
Lunge 30 feet
… etc., adding 3 reps per round

Monday 20250303

5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups

Rest 1 minute between rounds.