Monday 1.9.2016

Yeah, our teens class has a secret handshake - it's pretty awesome. Happy Friday, everyone, enjoy your weekend! ————— #crossfitearned #community #weekend #timetoshred #earnedkids #earnedteens #nevergiven #alwaysearned #andawesome

A video posted by CrossFit Earned (@crossfitearned) on Jan 6, 2017 at 5:49pm PST

1. "Snow Carver"
3 RFT:
12 Hang Power Cleans (155/105)
9 Front Squats (155/105)
6 Shoulder to Overhead (155/105)
15 Pull Ups

2. Strict Press
4x3, across

3. Planks
4 Rounds of:
:30/:30/:30/:30
Center/Left/Right/Rest

Friday 1.6.2016

Monday's 9:30am crew got a little weird :)

1. "Dorito Breath"
For time...
15-12-9-6-3:
Power Snatch (95/65)
Overhead Squat (95/65)
HSPU

2. Endurance Work
Teams of two,
Pick your poison:
Ski 3k
Row 5k

3. Core
Tabata Flutter Kicks
*rest 3'' off the deck

Thursday 1.5.2017

Mid finger-snap. Love the enthusiasm for life!

1. "Mopey"
Teams of two, 
AMRAP 20:00
30 Burpees
60 KB Swings (53/35)
30 T2B
60 Wall Balls (20/14)

2. Goat Work

3. ROMWOD

Wednesday 1.4.2017

Sharing is caring!

1. Barbell Complex
Build to a heavy set for the day:
1 Power Clean
1 Hang Clean Thruster
1 Jerk

2. "Dragon Balls"
5 RFT
10/7 Calorie Skierg
10/7 Stone Shoulders (95/75)

3. Weighted Pull Ups
2x8, 2x5, 2x3, ME Set (no weight)

Tuesday 1.3.2017

PM Crew kicking off the new year with energy, flair and sass. Yes, sass. 

1. "Dementia"
5 RFT:
400m Row
20 Ring Dips
40 Double Unders

2. Tempo Front Squat
4x2 @ 33x3, across

3. Core Work
a. Windshield Wipers 3x8-10
b. V-Ups 3x10-12
c. Back Extensions 3x15

Monday 1.2.2017

Thank you, CFE, for undoubtedly our best year yet. 2017 will be even more amazing. 

ATTENTION: Only TWO Classes tomorrow...
9am and 5pm
BE THERE!!!

1. "Salty Bubbles"
4 RFT:
15 Deadlifts (185/125)
12 Pull Ups
9 Burpee Box Jumps (24/20'')

Friday 12.30.2016

Friday - let's get weird.

1. "Nate"
AMRAP 20:00
2 Muscle Ups
4 HSPU
8 KB Swings (70/53)

2. Hang Power Snatch
3x2

3. Sumo Deadlift 2x7

Thursday 12.29.2016

Attention: NO PM Classes tonight! Stay safe and warm! See you tomorrow! 

"Snowmageddon"
AMRAP 25:00
25 Calorie Row
50 OH Lunge Steps (45/25)
25 Push Ups
50 Abmat Sit Ups

Wednesday 12.28.2016

So yeah... about that game of pig 😳@kgrabeau ————— #ballislife #ballsohard #wtfwasthat #freak #gymnast #crossfit #crossfitearned #happytuesday @crossfit

A video posted by CrossFit Earned (@crossfitearned) on Dec 27, 2016 at 6:31am PST

1. Push Press
5x3, Climbing

2. "Table Scraps"
21-15-9 for time:
Push Jerk (95/65)
Box Jump (24/20'')
T2B

3. Mobility/Recovery Work

Tuesday 12.27.2016

Nooners get down with they bad selves. 

1. "Siéntate"
6 RFT:
30 Double Unders
5 Power Cleans (165/115)
7 Lateral Burpees

2. Back Squat
3x7

3. Core
Tabata In & Outs x 8 Rounds

Monday 12.26.2016

Hope everyone had a Merry (RED) Christmas. (Remember Everyone Deployed)

ATTENTION!!!
 TWO CLASS TIMES TODAY...
9:00AM
5:00PM
BE THERE!!!

1. "Jackren"
For time:
700m Row
50 Wall Balls (20/14)
30 Pull Ups
50 Wall Balls (20/14)
700m Row

Friday 12.23.2016

When 40+ people get together on a snowy Saturday night for the CFE Holiday Party, things get weird. So much laughter and happiness it will make your heart full. Cheers, everyone! #crossfitearned #community #rootsrundeep #squad #greatpeople #amazingcompany #nevergiven #alwaysearned #happyholidays #candid

A photo posted by CrossFit Earned (@crossfitearned) on Dec 22, 2016 at 7:10am PST

1. "12 Days of CrossFit"
12 Rounds* for time:
1 Squat Snatch (135/95)
2 Box Jumps (24″/20″)
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 Burpees
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Oz. Beer! Or 12 Burpees

*In traditional "12 Days of Christmas" format:
1 Snatch
2 Box Jumps + 1 Snatch
3 Push Press + 2 box Jumps + 1 Snatch
4 T2B + 3 Push Press + 2 Box Jumps + 1 Snatch
Etc...

Thursday 12.22.2016

So. Many. TOYS!!!

1. Goat Day
EMOM x 30:00
Min 1: Monostructural Goat (:40-:50)
Min 2: Gymnastics Goat (:20-:30)
Min 3: Strength Goat (:05-:15)

Or...

2. Team 10k Row
*Teams of 3 - get after it

Wednesday 12.21.2016

Marines will always heed the call to be part of something bigger. 

1. Back Squat
10-1-10-1-10-1
Hit your first set of ten, add weight and hit a heavy single
drop weight, set of ten, add weight... and so on.

2. "Tabata Barf"
4 rounds per station before moving on:
:20[on]/:10[off]
1. Skierg
2. KB Swings (Heavy)
3. Push Ups
4. Strict Pull Ups

Tuesday 12.20.2016

Bout that #jeeplife

1. "Big Daddy"
5 RFT: 
50 Double Unders
10 Push Jerk (135/95)
10 T2B

Monday 12.19.2016

Jennifer begging.. err... coaching the littles on how to smash WOD's.

1. "Gold Dust"
AMRAP 15:00
50 Calorie Row
40 Pistol Squats
30 Hang Power Cleans (155/105)

2. Single Arm Rows
3x8-12

3. Tabata Flutter Kicks
8x:20/:10

Friday 12.16.2016

Boys will be boys, especially at noon!

1. "Feldspar"
Teams of two, AMRAP 20:00
55 Deadlifts (225/155)
55 Box Jumps (24/20)
55 HSPU
55 Pull Ups

2. Sprint Work
5 Rounds, each for time:
200m Ski Sprint
10 Burpees
-Rest 2-3:00 between sets-

Thursday 12.15.2016

Happy Humpday! —————————— #crossfitearned #humpday #jumpday #getweird #besilly #havefun #besthourofyourday

A video posted by CrossFit Earned (@crossfitearned) on Dec 14, 2016 at 3:55pm PST

1. "Hold 'Em"
For time:
Buy In: 50 Calorie Row
Straight Into...
3 Rounds:
40' Walking Lunges
25 Abmat Sit Ups
40' Walking Lunge
25 KB Swings (53/35)

2. Goat Work
10-15:00 of weakness work
 

Wednesday 12.14.2016

1. Snatch Complex
15:00 to hit a heavy set of:
1 Power Snatch + 2 Hang Squat Snatches

2. "Salad Fixings"
3 RFT:
500m Row
100 Double Unders

3. Front Squat
Build to a heavy double

Tuesday 12.13.2016

Bring in your ornaments and unwrapped gifts for the kids!

1. "The Chief"
5 x 3:00 AMRAP
3 Power Clean (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between rounds-

2. Aerobic Work
1 Mile Skierg (1600m)