CROSSFIT EAST

WOD

Friday 20250919

 rounds for time:

200-meter farmers carry
20 box step-ups

Thursday 20250918

5 rounds for time:

4 snatches
4 overhead squats
4 overhead walking lung steps
20 GHD sit-ups

Thursday 20250918

3-10-7-4 reps for time:

bodyweight deadlift
.50 bodyweight push press

Monday 20250915

For load:

Front squat 5-5-3-3-3-1-1-1-1 reps

Additionally, practice planks for 20 minutes.

Move slowly; maximize loads. Attempt to increase loads for each of the 9 sets.

Friday 20250912

7 rounds for time:

7 dumbbell bench presses
5 L pull-ups

Choose a set of dumbbells heavy enough that you may need to break the 7 reps into multiple sets.

20-minute AMRAP

Complete as many rounds in 20 minutes of:

1-mile bike
10 1.5-bodyweight deadlifts

Friday 20250905

12-9-6-3-6-9-12 reps for time:

bodyweight back squat
bodyweight hang power clean