Happy Birthday Ed Weakley!!!

GOATbusters tomorrow at 8:30. Registration is FULL.

YOUTH STRENGTH & AGILITY CAMP SIGN-UPS ARE OPEN! Registration Deadline is June 7th.
Email accounts@crossfiteastorange.com for info or to sign up.

Memorial day, Monday 5/27: We will run Murph heats at 8a, 8:30a, and 9a ONLY. Please be on time!
3 Rounds of...
-KB Suitcase Deadlift 3x10 each side
-Front Plank 1 Min
-Pigeon Stretch 30 sec each leg


1 x 8 Box Squats

Box Squat 5x8 reps to a heavy load
rest 2 Minutes between sets



Optional Supplemental Work 
Hamstring Curl/ RDL Superset
3 Rounds of...
-25 banded hamstring curls immediately into ...
-12 Stiff leg RDL's with heels touching and toes out into
-12 stiff leg RDL's hip width stance toes forward into
-12 Stiff leg RDL's in a sumo stance toes out
rest 2 minutes

-use 30-40% of 1 RM deadlift weight. Try not to drop the bar thru the complex. Record weight

Add Score

5/24/2019 - MetCon

5 Rounds of...
30 Double-Unders (SC: 60 singles)
20 KB Swings (53/35)
15/10 Push Ups

RX is all reps UNBROKEN (So, if your intention is RX and you trip on DU, you must start that set over)
Add Score

Comments

Ian Nangle

Ian Nangle 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 14:32
Notes: Need to keep working on my push up strength! Unbroken KB swings/Unbroken dubs other than 2nd round @ 28 ūüė°

Josh Shashaty

Josh Shashaty 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 9:12
Notes: DU's, Mess ups in rounds 1 and 5

Josh Shashaty

Josh Shashaty 1 year, 1 month ago / Reply

Box Squats: 245 lbs

Ian Nangle

Ian Nangle 1 year, 1 month ago / Reply

Box Squats: 225 lbs

Marcy Malmberg

Marcy Malmberg 1 year, 1 month ago / Reply

Box Squats: 95 lbs

Marcy Malmberg

Marcy Malmberg 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:17

Ashley Rivera

Ashley Rivera 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 7:48

Ashley Rivera

Ashley Rivera 1 year, 1 month ago / Reply

Box Squats: 185 lbs

Murii Hernandez

Murii Hernandez 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 9:55

Lisa Otero

Lisa Otero 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 10:04
Notes: SU 35# Some PU in knees

Lisa Otero

Lisa Otero 1 year, 1 month ago / Reply

Box Squats: 125 lbs

Kristina James

Kristina James 1 year, 1 month ago / Reply

Box Squats: 105 lbs
Notes: Diane is always the motivation I need!

Cody Defries

Cody Defries 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 12:35
Notes: Repeat round 4 dubs. 25 then blah.

Cody Defries

Cody Defries 1 year, 1 month ago / Reply

Box Squats: 255 lbs

Suzanne Defries

Suzanne Defries 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 9:00
Notes: 1st time doing UB dubs in a WOD!!!

Doug Bingaman

Doug Bingaman 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 12:24
Notes: No mess ups

Suzanne Defries

Suzanne Defries 1 year, 1 month ago / Reply

Box Squats: 135 lbs

Andrew Hasel

Andrew Hasel 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 8:18
Notes: 60 su's, 35 lb kb, situps...stupid elbow!

Andrew Hasel

Andrew Hasel 1 year, 1 month ago / Reply

Box Squats: 135 lbs
Notes: with matty. decent form

Matthew MacDonald

Matthew MacDonald 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 14:15
Notes: 60 singles, 44# KB, 15 push ups

Matthew MacDonald

Matthew MacDonald 1 year, 1 month ago / Reply

Box Squats: 135 lbs

Ashley Bingaman

Ashley Bingaman 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 10:01

Ashley Bingaman

Ashley Bingaman 1 year, 1 month ago / Reply

Box Squats: 145 lbs

Michelle Phillips 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 8:12
Notes: 60 Single-Unders 26# KB Ran a mile before and after MetCon

Diane Holbrook

Diane Holbrook 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 8:51
Notes: RX weight singles

Vanessa Calkins

Vanessa Calkins 1 year, 1 month ago / Reply

Box Squats: 105 lbs
Notes: Surprised myself today! Thank you Diane!

Diane Holbrook

Diane Holbrook 1 year, 1 month ago / Reply

Box Squats: 105 lbs

Vanessa Calkins

Vanessa Calkins 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 10:06
Notes: RX weight and unbroken KB!! Singles + knee PU

Paolo Tursi 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 12:30
Notes: 60 su, yellow kettle, rx pushups

Paolo Tursi 1 year, 1 month ago / Reply

Box Squats: 115 lbs

Tom Harris

Tom Harris 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 12:25
Notes: x2 single unders. first 3 sets unbroken

Scott Ervin

Scott Ervin 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:05
Notes: gross

Scott Ervin

Scott Ervin 1 year, 1 month ago / Reply

Box Squats: 215 lbs

Laura Flashman

Laura Flashman 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 9:37

Laura Flashman

Laura Flashman 1 year, 1 month ago / Reply

Box Squats: 115 lbs

Alex Borell

Alex Borell 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 12:20
Notes: 42lb kb

Christopher Fernandez

Christopher Fernandez 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 10:52
Notes: SU, 53KB

Jennifer Brumer

Jennifer Brumer 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:39
Notes: Rx all but that bleepin jump rope

Lauren Doocy

Lauren Doocy 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 8:43

Lauren Doocy

Lauren Doocy 1 year, 1 month ago / Reply

Box Squats: 125 lbs

Ryan Gilreath

Ryan Gilreath 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 13:52
Notes: Could not do push-ups unbroken after 2nd round because 6'6"...

Christin Edwards

Christin Edwards 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 13:01

Christin Edwards

Christin Edwards 1 year, 1 month ago / Reply

Box Squats: 85 lbs

Amy Maxson

Amy Maxson 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:38
Notes: rx 1st round! then 2 sets DU

Justin Custer

Justin Custer 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:36
Notes: SU, ladies' weight, 10 HRPU

Anne O'Donnell 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 7:29

Justin Custer

Justin Custer 1 year, 1 month ago / Reply

Box Squats: 135 lbs

Niran Townsend

Niran Townsend 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 9:10

Annie Garrett

Annie Garrett 1 year, 1 month ago / Reply

Box Squats: 135 lbs

Andrea Balauat

Andrea Balauat 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:04
Notes: SU, Blue KB

Andrea Balauat

Andrea Balauat 1 year, 1 month ago / Reply

Box Squats: 135 lbs

Sujey Santiago

Sujey Santiago 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 13:08

Camille Garcia

Camille Garcia 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 13:06

Melissa Bonilla

Melissa Bonilla 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:46

Jose Espada

Jose Espada 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 11:22
Notes: broke sets 1 and 5 of dubs. stepped on the rope

Jose Espada

Jose Espada 1 year, 1 month ago / Reply

Box Squats: 185 lbs
Notes: 95 125 145 165 185

Annie Garrett

Annie Garrett 1 year, 1 month ago / Reply

5/24/2019 - MetCon: 9:46
Notes: 5Rounds RX

Niran Townsend

Niran Townsend 1 year, 1 month ago / Reply

Box Squats: 165 lbs

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