WOD 7-4-15

by Crossfit East 10 on July 3, 2015

July 4, 2015
  
FOCUS:
Story of the Hero WOD “Hamilton”
WOD:
“Hamilton”
1000m row

50 push ups

1000m run 

50 pull ups
3 rounds for time
*partner is optional

*60min time cap (no exceptions)

WOD 7-3-15

by Crossfit East 10 on July 3, 2015

July 3, 2015
  

FOCUS:
HBBS Demo

STRENGTH:
EOMOM 10 min 

(every other min on the min)
HBBS 3-5 reps
PARTNER WOD:
250 wall balls for time 20/14

WOD 7-2-15

July 2, 2015

July 2, 2015    FOCUS: Kipping dip demo GYMNASTICS: 5×3 Skin the cat 3 ME handstand hold sets WOD: 18-15-12-9-6-3 Box jumps 24/20 Ring dips

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WOD 6-1-15

June 30, 2015

July 1, 2015    FOCUS: 5min double under practice  WOD: 800m run 150 sit ups 100 double unders (4 to 1 singles) 800m run  For time

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