CROSSFIT EAST

WOD

20230106

Press

4 sets of 5 reps. at 70,90,90,90,

then 10 reps for the final round using 70

Rest 2 minutes per round.

20230105

5 rounds

8 Single Arm Kettlebell clean & press
Dips (10)
Weighted plank hold (30 seconds)

20230104

4 sets of 5 reps. at 135,145,155,165

then 10 reps for the final round using 135.

Rest 2 minutes per round.

20230103

15 minutes

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20 )

20230102

7 rounds

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)

Saturday 20221231

Jack
Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps

Friday 20221230

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight cleans
Set up three bars and storm through for time.

Thursday 20221229

50-40-30-20-10 reps for time of:
Push-ups
Freestanding handstand (seconds)

Tuesday 20221227

5 rounds for time of:
250-m row, sub 0:52♀/0:45♂
50 double-unders,