WOD

06.05.18 TUESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (1RM) 1b: Banded Face Pull-apart: Complete 10-15 Reps between sets of Floor Press. BENCHMARK METCON "Rolling Stone V2" 4 RFT: 21/18 Calorie Row 15 Hang Power Cleans (115, 75) 12 S20H (115, 75) 9 Burpee Box Jumps w. step down...

06.04.18 MONDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (2RM) 2: Review Metcon Movements x 5-10 reps each. METCON 4 Rounds for quality, but at a fast pace. 1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps. 1b) Band Resisted Russian KBS x 20 Reps. 1c) DB Serratus Crunch x...

06.02.18 FRIDAY

CrossFit BENCHMARK METCON "Old MacDonald" For time with a partner: 1 Mile Farmer Carry w/ 2 KB's or DB's (53, 44) **If set Weights down 10 Air Squats** -One person Works, other rests.  Split Work as needed. Question of the Day Who's your favorite...

6.1.18 FRIDAY

CrossFit STRENGTH/SKILL Push Press: For Speed 5x3 @75-80%, every 60s METCON For time: 30-20-10 DB Alternating DB Snatch (50, 35) Wallballs (20, 14) Then, 800m run Then, 9-15-21 T2B *3 Wall Climbs after each set of...

05.31.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Wide Stance Box Squats (6 x 3 @68-70% of your Back Squat, every 60s.) 2: Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. METCON For total time: 21 Deadlifts (225, 155) 30 Goblet Squats (70, 53)...

05.30.18 WEDNESDAY

CrossFit METCON EMOM 24: Minute 1: 2 TGU each side Minute 2: 12 DB Thrusters Minute 3: 20 Renegade Rows Minute 4: 12 Alt. Weighted Step-ups Minute 5: 12 DB Hang Power Clean + Press (6 ea.) (Open Standard) Minute 6: 60s of Active Recovery. Choose between Bike, Short...

05.29.18 TUESDAY

CrossFit STRENGTH/SKILL 1a) 1-Arm KB Rows: 3 x 8-10 ea. 1b) DB Seated Cleans: 3 x 12-15. 1c) Side Plank: 3 x 10s ea. METCON Every 3:00 x 9 Sets: Row 250 Meters BootCamp METCON 4 Rounds of: Single Unders x 60s Max Reps Burpees x 30s Max Reps Alternating Step-ups x 30s...

05.28.18 MONDAY

MONDAY, May 28th @ 8:00AM Join us for Memorial Day MURPH! Honor and remember the men and women of the armed forces that have lost their lives in defense for our freedom during the Hero WOD "Murph". Everyone is welcome, CFE is to provide breakfast for all, RSVP on...

05.25.18 THURSDAY

CrossFit STRENGTH/SKILL 1) Push Press (For Speed: 6 x 3 @70-75%, every 60s.) 2a) L-Sit Hold: 3 x 10-15s. 2b) Handstand Hold: 3 x 10-20s. METCON AMRAP 15: 12 S20H (155, 105) 30/25 Cal Row 50 Double Unders Question of the Day Why CrossFit? What made you decide to try...

05.24.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Wide Stance Box Squats (8 x 3 @60-65% of your Back Squat, every 60s.) 2: Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. BENCHMARK METCON Gameday (Time) For total time: 30 Front Squats (155,...

05.23.18 WEDNESDAY

CrossFit METCON 30 Minutes on the Clock: Sledpush x 100 ft. Farmer Carry x 100 Ft. Turkish Get-up x 2 each. Row x 60s BootCamp METCON 3 Rounds of Strength Circuit: DB Split Squats: 3 x 6 ea. 1-Arm DB Rows: 3 x 10 ea. Russian Twists: 3 x 20. Front Rack KB Carry: 3 x...