CROSSFIT EAST

WOD

Monday 20240805

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

Thursday 20240801

500 Meter Row

Descending Ladder of Effort

Overhead Presses using 35 or 45 lb. Bar  ( full extension at top, bar “touches”  clavicle at bottom

Goblet Squat – Use a 25,30 0r 35 lb. Dumbbell or 26 lb., or 35lb K Bell

Alternating efforts 10 reps each followed by 9,8,7,6,5,4,3,2

Record weight and time

Tuesday 20240730

5 rounds for time of:

20 air squats
10 burpees
5 shoulder-to-overheads
3 thrusters

Rest 90 seconds between rounds.

Monday 20240729

Using a 20 box

20 weighted step-ups.
20 step ups without weights

repeat for 20 minutes.

Tuesday 20240723

500 Meter Row

10 second planks

10 Push ups

10 second Handstand Hold

10 rounds

Monday 20240722

12 rounds for time of:
200-yard sprint
200-yard jog

Start and finish with a 1mile jog.

Saturday 20240720

Run 1,000 Meters

Power Clean 30 Reps

Run 800 Meters

Clean 20 Reps

Shuttle Sled Push ,Pull 30 yards 12 rounds