Strength WOD

Front Squat with a 2 second pause in the bottom
3/3/3/3/3 (build up in load)

WOD

20 Wall Balls
20 Cal Row
20 Sit Ups
20 Deadlifts
15 Minute AMRAP
Fitness: 115/75
Performance: 135/95
Open: 155/105

DRIVE – CFH 6:30pm

20 Ring Rows
30 Burpees
400 M Run
50 KB Swings
60 Air Squats
2 Rounds

Skill WOD

Muscle Up Cycle
4 Muscle Ups every Minute for 8 Minutes
or
6 Slow Ring Rows
6 Chin up to rings
6 Fast Turn overs+Ring Dip (Pause at the top)
4 Rounds
Pull Up Cycle
:20 Chin Overbar Hold
3 Slow Negatives
15 Barbell Row (set up barbell on pull up bar)
4 Rounds

WOD

50 1 DB Overhead Walking Lunge
400 M Run
30 KB Swings
3 Rounds
(18 Minute Cap)
Fitness: 35/26
Performance: 53/35
Open: 70/53

DRIVE – CFH 5:30pm

6 Minute AMRAP
8 DB Deadlifts
10 Alt DB Push Press (hold 2 DBs press L then R then L)
12 Russian Twists
Every 2 Minutes for 8 Minutes
50 Doubles or 100 Singles
Max Hang from the bar (tuck knees into chest)
Rest 2 Minutes
Rowing Intervals
250 M Row x 10
You go then a partner goes (5 each)

Strength WOD

Push Press 2/2/2 (Same weight across)
Push Press 8/8/8 (Same weight across)

WOD

6 Minute AMRAP
3 Power Clean
6 Bar Facing Burpee
9 Air Squat
Rest 2 Minutes
x2
Fitness: 95/65
Performance: 135/95
Open: 165/110

DRIVE – CFH 6:30pm

12 Minute AMRAP
6 – 1 Arm DB Thruster (R)
6 – 1 Arm DB Thruster (L)
9 Up Downs
12 Sit Ups
Rest, then
3 Rounds:
200M Suitcase Carry (KB or DB 100M per side)
:30 L Side Plank
:30 R Side Plank
(10 Minute cap)

WOD

3 Minutes on 1 Minute off
200 M Run
10 Burpees
Max Hanging Power Snatch
3 Rounds
Rest 4 Minutes and lower the weight
3 Minutes on 1 Minute off
200 M Run
8 Burpees
Max Power Snatch
3 Rounds
Fitness: 95/65 (75/55)
Performance: 115/75 (95/65)
Open: 135/95 (95/65)

DRIVE – CFH 5:30pm

For 16 Minutes
Min 1: 10 Floor Press
Min 2: 15 DB Front Squats
Min 3: 20 DB Curls (alt arms, hold 2 dbs)
Min 4: Rest
From 18 Minutes to 26 Minutes climb the ladder
25 Singles
10 Sit ups
50 Singles
20 Sit ups
75 Singles
30 Sit ups
100 Singles
40 Sit ups
125 Singles
50 Sit ups
150 Singles
60 Sit ups
……

Strength WOD

Front Squat
3/3/3/3/3 (same weight across)

WOD

12 Power Cleans
12 Front Squats
___ Double Unders
3 Rounds
Fitness: 115/75 (50 Doubles)
Performance: 155/105 (75 Doubles)
Open: 185/125 (100 Doubles)

DRIVE – CFH 6:30pm

Every 5 Minutes for 25 Minutes
400 M Run
15/12 Cal Ski
10 Burpees
Max 1 Arm DB Hang Snatch

Skill WOD

Muscle Up Cycle 
If you had MU’s before the cycle
4 MUs Every minute for 7 minutes (scale down if need be)
OR
5 Horizontal Ring to chest pulls (on low rings, pause for 3 seconds)
5 Chin ups
5 Turn overs on the low rings (make them aggressive with feet on the ground)

4 Rounds

Pull Up Cycle
If you had strict pull ups before the cycle
5 Strict pull ups every minute for 7 minutes
OR
3 Negatives with a 3 second pause above the bar, at 90 and at full extension
10 Jumping pull ups (find a bar height that is around your forearm or wrist)
10 Scap pull ups
4 Rounds

WOD

500/400 M Row
50 Wall Balls
40 Toes to Bar
2 Rounds

DRIVE – CFH 5:30pm

10 Minute EMOM
5 Push Ups (on DBs)
5 Bentover Rows
5 Alt Shoulder press (hold 2 DBs on shoulders, Press 1 on R then 1 on L, 5 reps on each side= 10 total)
Rest
:20 Flutter Kick
:20 Leg Raises
:20 Super Man
:20 Rest
5 Rounds (6:40)
Rest
Every 2 Minutes for 10 Minutes
8 Strict Pull Ups
8 DB Deadlifts
Max Low Plank

Unfortunately, attendance for DRIVE30 has not improved. For the time being we will be cancelling DRIVE30 at CrossFit Harbor East. We apologize for the inconvenience and promise that we are working on an alternative noon offering for Tuesday and Thursday to be implemented within the next few weeks. Should you have any questions, please email harboreast@industryathletics.com Thank you for your understanding and patience while we adjust our schedule....