WOD

Workout of the Day Posts

Sunday, February 26, 2017

8 – 9am
TGU
Max Reps in 12 Min
55/35

5 Rounds
15/12 Cal Row
10 SB Clean

8:30 – 10:30am
CrossFit Games Open WOD 17.1

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Saturday, February 25, 2017

3 rounds

15 Deadlift
15 Front Squat
15 Push Press
30 Lunges

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Friday, February 24, 2017

CrossFit Open WOD 17.1. Sign in by 10pm tonight for either Friday at 6:15pm or Sunday at 8:30am.
If you are not signed in, you will not be added to the heat schedule.

Box Squat
12 x 2

Deadlift Isometrics

4 x
Reverse Lunge Row
25 RKB Swing

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Thursday, February 23, 2017

3 rounds:
30 Box Jumps
15 Pull Ups
5 Man Makers

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Wednesday, February 22, 2017

Press

EMOM in 12
200 row
10 HR Push Ups
40 DU’s

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Tuesday, February 21, 2017

Front Squat + Pause

4x
8 Seated Band Curls
Lap Sled Drag
24 Walking Lunges

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Monday, February 20, 2017

Family Day Partner WOD!

1 Min On, 1 Min off of:
150 Power Snatch
200 Wall Balls
400 DU’s

Please sign in for tomorrows class. Click here

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Sunday, February 19, 2017

Bench w/ Chains
9 x 3

For Time:
25 Burpee Pull Ups
50 Dips
75 Box Jumps
100 Sit Ups

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Saturday, February 18, 2017

“Tiff”
On a 25 min clock
1.5 Mile Run
Then AMRAP:
11 C2B
7 Hand Squat Clean 155/105
7 Push Press

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

 

Friday, February 17, 2017

Box Squat
18 x 2

Pendlay Row
3 x 10

Rack Pull
1 x 3

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Thursday, February 16, 2017

AMRAP in 20min
200m Row
12 DB OHS
12 Box Jumps
rest

***Run if you want to take your shoes off at the door***

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Wednesday, February 15, 2017

Close Grip Bench

AMRAP in 7min
3 Power Clean & Jerk
3 C2B
+3 reps each round

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Tuesday, February 14, 2017

Sumo Deadlift

Partner WOD
10 Rounds
5 DB Front Squat
10 DB Walking Lunge
20 RKB Swings

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Monday, February 13, 2017

5min AMRAP of:
15 Cal Row
9 Thrusters

rest

5min AMRAP of:
15 Cal Bike
9 Burpees

rest

5min AMRAP of:
35 DU’s
9 T2B

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Sunday, February 12, 2017

Bench Press
3x
3 Close Grip
3 Medium Grip
3 Wide Grip

Dips
3 x 10

3x
12 Rolling Dumbbell Extension
12 DB OH Press

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Saturday, February 11, 2017

“Rowing Fran”

400m Row
21 – 15 – 9
Thrusters
Pull Ups

You can run if you’d like but will need to take your shoes off at the door.

Tomorrow we have 5 teams competing at the 2017 CrossFit Lineage Winter Massacre. Please come down to cheer on Team CFE!

Schedule

 

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Friday, February 10, 2017

Box Squat
15 x 2

Rack Pull
5RM

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Thursday, February 9, 2017

4 Rounds
10 OH Squat
15 Burpees
rest

4 Rounds
15 Cal Bike
15 T2B
rest

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Wednesday, February 8, 2017

Floor Press
Work up to todays 1 Rep

7 Minutes
500m Row
AMRAP
10 SA DB Push Press
10 Box Jump Overs

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Tuesday, February 7, 2017

Back Squat
work up to todays 1 Rep

Dimmel Deadlift
3 x 10

4 rounds
Backward sled drag
FLR

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Monday, February 6, 2017

AMRAP in 25 minutes
10 pull ups
10 HR Push ups
30 Goblet Squat / 30 RKB Swings

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Sunday, February 5, 2017

1 Rep Max

Snatch
Clean & Jerk
Front Squat

Please sign in online so we can schedule appropriate lifting stations.

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Saturday, February 4, 2017

AMRAP in 6min:
5 D Ball to shoulder
12 Cal Row

Rest

AMRAP in 6min:
Burpee Pull Ups

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Friday, February 3, 2017

Snatch
5 x 1

Power Clean & Jerk
5 x 1

4 Rounds
5 C2B
10 DB OH Walking Lunge

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Thursday, February 2, 2017

Every 2 minutes for 20 minutes:
45 DUs
15/12 Calories Bike

Courtesy of CF Linchpin

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Wednesday, February 1, 2017

Clean & Jerk
5 x 1

Not for Time:
30 TGU

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Tuesday, January 31, 2017

Snatch
6 x 1

AMRAP in 10:
6 DB Hang Clean and Jerk
9 HSPU
12 Body Row

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Monday, January 30, 2017

Nautical “Kelly”
5 Rounds
400m Row
30 Wall Balls 20/14
30 Box Jumps 24/20”

Run if you’d like but you’ll need to take your shoes off at the door.

Sunday is test day for Snatch, C&J and Fr.Squat. This week should be a deload week if you are serious about testing.

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Sunday, January 29, 2017

Test 1RM next Sunday.

Hang Snatch
6 x 1

Hang Power Clean & Power Jerk
6 x 1

3 rounds
24 American KB Swings
12 Pull Ups
12 GHD Sit Ups

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Saturday, January 28, 2017

On the 3 minutes for 30mins
5 Deadlift
5 Box Jump
12 Cal Row

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