WOD

01.16.19 WEDNESDAY

CrossFit & BootCamp METCON 30 Minutes on the clock:400m Run400m Row60s Light Front Rack Carry60s Light Farmer Carry Fun Fact of the Day Sheep have a field of vision of around 300 degrees, allowing them to see behind themselves without having to turn their...

01.15.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Handstand Push-ups (5 x 5-7. ) 1b: 1-Arm KB Row (With Rotation: 5 x 8 ea) BENCHMARK METCON "Man Maker" For time:30 Man Makers (50, 30) BootCamp STRENGTH/SKILL Three sets of:Med-Ball Hamstring Curls x 10-12 reps50ft Tire FlipsMed-Ball Cleans...

01.14.18 MONDAY

CrossFit STRENGTH/SKILL 1: Clean and Jerk (1RM.) 2: Back Squat (1RM. ) 3: Glute Ham Raises OR Barbell RDLs: 4 x 6-10. Rest 60s. Fun Fact of the Day In "Silence of the Lambs", HannibalLector never blinks.

01.11.19 FRIDAY

CrossFit METCON EMOM 25:MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)MINUTE 2: 10/8 Strict Ring Pull-upsMINUTE 3: 12/8 Ring or Bar DipsMINUTE 4: 15 SDHP (95, 65)MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total) Fun Fact of the Day Kanye West worked at...

01.10.19 THURSDAY

CrossFit STRENGTH/SKILL Paused Front Squat (5 x 2 @85%, every 90s.) BENCHMARK METCON CrossFit Games Open 13.4 (AMRAP - Reps) Complete AMRAP in 7 minutes of:3 Clean and Jerk  #135/953 Toes-To-Bar6 Clean and Jerk6 Toes-To-Bar9 Clean and Jerk9 Toes-To-Bar12 Clean and...

01.09.19 WEDNESDAY

CrossFit & BootCamp GYMNASTICS Gymnastics Static Holds x Accumulate 30-60s each– L-Sit– Hollow Hold– Ring Support– Chest Facing Wall Handstand*Choose 2 of the 4 METCON 5 Rounds 30s work/30s rest:1a) Wallballs (20, 14)1b) Box Jumps w. step down (24, 20)1c) Double...

01.08.19 TUESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (Close Grip: 5 x 5, adding weight each set. ) 1b: Close Grip Chin Up (5 x 5) METCON For time:100 Hand Release Push-ups100 DB Renegade Rows (total) (50s, 30s)100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)100 Abmat...

01.07.19 MONDAY

CrossFit STRENGTH/SKILL Power Snatch + OHS (1 Power Snatch + 3 Overhead Squats) BENCHMARK METCON "The Departed" In a 5 Minute Window:500 Meter RowWith the remaining time AMRAP:Squat Snatches (115, 75) Rx+:(135, 95) Fun Fact of the Day Elephants can detect rain 150...

01.06.19 SUNDAY

HEY CFE CREW!!! Join us this Sunday, Jan. 6th at 10:00AM to give Coach Courtney the BEST babyshower ever! It'll be full of fun, probably a wallball or two and most importantly, baby stuff!  We'll see you then 🙂 

01.05.19 SATURDAY

CrossFit BENCHMARK METCON "Clean Balls" For time with a partner:40 Power Cleans (115, 75)100 Wallballs (20, 14)30 Power Cleans (155, 105)75 Wallballs20 Power Cleans (185, 125)50 Wallballs10 Power Cleans (205, 135)25 Wallballs Rx+:(Final weights are 225/145) (30, 20)...

01.04.19 FRIDAY

CrossFit STRENGTH/SKILL Shoulder Press (1RM) BENCHMARK METCON CrossFit Games Open 12.3 (AMRAP - Rounds and Reps) 18-Minute AMRAP of:15 Box Jumps, 24" / 20"12 Push press, 115# / 75#9 Toes-To-Bar Fun Fact of the Day Sweden pays students US$187 per month to attend high...