CROSSFIT EAST

WOD

Friday 20240808

50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

♀ 35 lb

Thursday 20240808

In sets of 15 for 5 rounds.  

15 – pop-ups

15 – 4 count sit ups

15 Goblet Squats

run 800 meters 

Presses Max effort of 1 press. ( What can you press overhead for 1 strict rep ? ) 

rest and repeat 4 times ? 

record score 

Tuesday 20240806

Warm Up:2 Rounds 
 250m Row 
 50′ High Kick 
 10 Air Squat 
  
Work: 
ExercisesDeadlift 
 SetRepsWeightRest
 1565%90 seconds -2 min rest btw sets
 2575% 
 3580% 
 4580% 
 52085% 
  
WOD:“Cindy” 
4 RoundsPull Ups5 
 Push Ups10 
 Air Squats15  

Monday 20240805

4 rounds for time of:
20 box jumps
25 kettlebell swings
20-inch box
24-inch box