Wednesday 9.6.2017
Its not over until we've all finished... even Snoopy!
1. “Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00 between rounds*
*NO REST from Bench Press to Pull-Ups
2. Push Press
5x3 @ 70%
5x2 @ 75%
3. Push Jerk
3 @ 65%
3 @ 70%
3 @ 75%
2x2 @ 80%
Tuesday 9.5.2017
1. “All Fours”
AMRAP 4:00, rest 4:00:
400 Meter Run
27/20 Calorie Row
Max Power Snatches (75/55)
AMRAP 4:00, rest 4:00:
400 Meter Run
21/15 Calorie Row
Max Power Snatches (95/65)
AMRAP 4:00:
400 Meter Run
15/10 Calorie Row
Max Power Snatches (115/80)
2. 5K Recovery Row NFT
3. Handstand Practice
Monday 9.4.2017
Celebrate we will...
**Holiday Hours 9:00AM class only**
"Live Like Pat"
For Time:
20-14-8-7
Deadlifts
Box Jumps
800m Run
20-14-8-7
Hang Power Cleans
Pull Ups
800m Run
20-14-8-7
Front Squats
Handstand Push Ups
Friday 9.1.2017
Before most of us have even had our coffee...
1. "Amanda"
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)
2. Clean & Jerk
Build to a heavy single
3. Clean Grip DL*
2x4 @ 110% of above
*3sec pause in power position
** Monday 9/4 (Labor Day) no normal classes,
9:00AM Hero WOD "Live Like Pat" **
Thursday 8.31.2017
The calm before the storm
1. "Strongman Style"
In teams of 3
5:00 at each station:
Sled Push (50')(sled+90/sled+45)
Rope Climb
Tire Flip
Stone Shoulder
Assault Bike (Cal)
Wednesday 8.30.2017
Kids Killing it with thrusters and burpees last weekend!
1. "Village People"
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Tuesday 8.29.2017
She got her handstand!!! GOAT work pays off :)
1. "Helen"
3 Rounds:
400m Run
21 KB Swings (53/35)
12 Pull Ups
2. Snatch
Build to a heavy single for the day
3. Snatch Grip Deadlift*
5x5 @ 85% of above
*3sec pause in power postition (@ hip knees bent)
Monday 8.28.2017
These girls kicked ass this weekend!
1. "Double Dip"
AMRAP 15
50 Double Unders
18/12 Cal Row
15 DB Hang Squat Cleans (50/35)
2. Back Squat
4x5 @75%1RM
3. Gymnastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” Ski Erg – 1150 cal/hr (men) 800 cal/hr (women)
Max Muscle-ups in remaining 35 seconds
Friday 8.25.2017
Seems like only yesterday, Happy Birthday Bud
1. "Whiskers"
3 Rounds:
10 C2B Pull Ups
10 Front Squats (165/110)
10 Burpees
2. Front Squat
3x5 @70%1RM
3.Strict HSPU
3 x Max Unbroken
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