CROSSFIT EAST

Posts by OhY3GF6

Saturday 20250705

For load:

Back Squat 3-3-3-3-3 reps

Additionally, practice L sits and scales for 20 minutes.

Friday 20250704

3 rounds:

2 minutes of rowing
2 minute of burpees

For the burpees, jump and touch a target that is one foot above your max reach when standing.

Thursday 20250703

15-12-9-6-3 reps:

Thrusters
Knees-to-elbows
Snatches
Knees-to-elbows

Tuesday 250701

Every 4 minutes, for 5 rounds:

Run 400 meters

Note the time of each sprint, and rest for the remainder of the 4 minutes.

Tuesday 20250701

The Total

Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps

Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.

Monday 20250630

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans

Set up three bars and storm through for time.

Saturday 20250628

6-minute intervals

5 rounds, each for time of:

Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders

Rest for the remainder of the 6 minutes, then go again.

Rounds start at 0, 6, 12, 18, and 24 minutes.

Men thruster 135 lb.
Women thruster 95 lb. and can reduce the row to 27 calories.

Friday 20250627

Shoulder press 3-3-3-3-3-3-3 reps

Additionally, practice planks for 10 minutes and stretch for another 15 minutes.

Thursday 20250626

3 rounds for time:

Row 1,000 meters
15 hip-back extensions
21 GHD sit-ups

Tuesday 20250624

Murph

For time:

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile