Seems like only yesterday, Happy Birthday Bud
Thursday 8.24.2017
Best Tooth Fairy note ever
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: GOAT 3
***1 GOAT must be a 100, 150, or 200m SPRINT(run)***
2. ROMWOD
Wednesday 8.23.2017
1. Weightlifting Wednesday
15:00 to find a heavy complex*
3-Position Clean + Split Jerk
*Complex:
1 High Hang Power Clean (mid-thigh)
1 Hang Power Clean (top of knee)
1 Power Clean (from floor)
1 Split Jerk
2. “Drop Dead”
16 rounds TABATA (:20 work/:10 Rest)
4x Sit-Ups
4x Deadlifts (155/105)
4x Sit-Ups
4x Deadlifts (155/105)
Tuesday 8.22.2017
Never a shortage of enthusiasm with this pair!... or crazy ideas
1. Breakfast Buffet"
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Row in Time Remaining
Rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row in Time Remaining
Monday 8.21.2017
Great work representing CFE this weekend!!
1. "Hard Pressed"
21-15-9
SDHP (95/65)
Push Press (95/65)
Lateral Burpees
2. OH Squat
3x3 @ 70%1RM
3. Hang Power Snatch
3x3 @ 70%1RM
Friday 8.18.2017
Of course there was a Pre-wedding WOD... Happy wedding day Kelly and Steve!
1. "The Good Life"
3 Rounds:
500m Row
12 Burpees
21 Box Jumps (24/20)
2. Front Squat
5x5 @ 85%1RM
3. Clean & Jerk
2-2-2-1-1-1
Climbing (no more than 90% 1RM)
**Reminder: There is no CrossFit Kids Saturday 8-19-2017**
Thursday 8.17.2017
Teens class cheering Cora to the finish
1. "Ball and Chain"
Teams of 2
2 Rounds for time of:
50 Deadlifts (185/135)
100 Wall Balls (20/14)
150/120 Cal AB/Ski*
*All teams must complete
1 round AB AND 1 round Ski Erg
(if R1 = AB then R2=Ski, or vice versa)
2. ROMWOD
Wednesday 8.16.2017
Who ever said Kelly isn't sentimental...
1. “Chiquitas”
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar
800 Meter Plate Carry (45/25)
5-10-15
Kettlebell Swings (70/53)
Toes to Bar
2. Push Press
5x5 @ 70%1RM
3. Power Clean & Jerk
5x5 @ 70%1RM
Tuesday 8.15.2017
Favorite top, 100lb sled, 50' of open turf... 5 years old and living the dream!
1. “Freedom Trail”
AMRAP 3
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
Rest 3:00
AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
Rest 3:00
AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
Rest 3:00
AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)
Monday 8.14.2017
"Not all those who wander are lost" J. R. R. Tolkien
1. "Jump Street"
3 Rounds:
400m Run
15 Clean & Jerks (115/80)
75 Double Unders
2. Back Squat
5x5 @85%
3. Snatch
2-2-2-1-1-1 Climbing*
*No higher than 90% 1RM
Friday 8.11.2017
Congrats on the new shoes Audrianna!!... oh yeah, and the strict pull-up
1. "Heartbreak Kid"
3 Rounds:
10 Front Squats (165/115)
20 C2B Pull Ups
50 Double Unders
2. Front Squat
5x5 @ 80-85%
3. Core Development
Tabata (alternating 8 total rounds)
Hollow Rocks
Superman Rocks
Thursday 8.10.2017
A little TBT for ya... Whether you love this moment or hate it, nothing beats the surge of energy you feel knowing this crew is cheering you to the finish.
1. GOAT Day
EMOM 30
Min 1: GOAT 1
Min 2: GOAT 2
Min 3: 7-10 Burpees*
*Choose from:
Burpees
Burpees to target
Lateral Burpees
Bar Facing Burpees
2. ROMWOD
Wednesday 8.9.2017
What it looks like when you insist on everyone doing their "boat race" outside with no clock...
1. Weightlifting Wednesday
Overhead Squat Heavy Single
Snatch Balance Heavy Single
Squat Snatch Heavy Single
2. Bumblebee
AMRAP 7
Power Snatch (115/75)
EMOM 7 Wall Balls
Tuesday 8.8.2017
Packed house for "Nasty Girls"!!
1. "Boat Race"
3 Rounds of:
5oom Row
400m Run
Rest 3:00 Between Rounds
2. EMOM 10
3 Clean and Jerks (heavy)
Monday 8.7.2017
Look who got famous at the CrossFit Games!
1. "Nasty Girls"
3 Rounds:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)
*15:00 Time Cap*
2. Back Squat
5x5 @ 80-85%
3. Ring Muscle Ups
Max Unbroken
Friday 8.4.2017
Flex Friday!
1. "Diane"
21-15-9
Deadlift (225/155)
Handstand Push Ups
2. Core Development
3x10-15 Strict GHD Sit Ups
3x10-15 Strict Hip Extensions
3. Handstand Walk Practice!!
Thursday 8.3.2017
I think its time to bring back fancy pants Friday!
1. "Kickstand"
AMRAP 15
40/30 Cal AB
15 T2B
12 Front Rack Reverse Lunge
9 Strict Ring Dips
2. ROMWOD
Wednesday 8.2.2017
Never underestimate the power of front rack mobility and a nap at 5:30am
1. Power Clean
5x3 @ 80%
2. Power Jerk
5x3 @ 75%
3. "Power Play"
AMRAP 7
1 Power Clean(155/105) + 30 Double Unders
2 Power Cleans + 30 Double Unders
3 Power Cleans + 30 Double Unders
(add 1 Power Clean each round)
Tuesday 8.1.2017
Saturday Sorting, 5,670 lbs of bumpers... These kids can move mountains
1. "Fire Alarm"
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
2. EMOM 10
Minutes 1-5: 4 Snatches*
Minutes 6-10: 6 Clean&Jerks*
*same bar, same weight
Monday 7.31.2017
These crazy kids hit the pool for "Tully" on Friday