WOD

Workout of the Day Posts

Sunday, October 13, 2019


Floor Press
4 x 4

5 Rounds
15 Double KB Swings
10 Double KB Squats
Max Reps T2B
rest

Happy Thanksgiving long weekend hours: No classes on Monday.

Click here to register for the Nutrition Challenge! Sign up deadline is the 15th.

Please post your 20.1 scores so I can validate them. Thank you!

Saturday, October 12, 2019

6 rounds 
200m
300m Row 
14 Alt DB Snatch
Rest 

Friday, October 11, 2019

20.1
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

If you would like your workout to be judged and validated, please sign in to Friday Night Open before 9AM so I can add you to the heat schedule.
Thank you

Thursday, October 10, 2019

AMRAP in 12
2 Lap Prowler
40 DU’s
3 Wall Walks

Rest

AMRAP in 12
5 Box Jump Over
10 Pull Ups
5 Box Jump Over
10 Push Ups

Remember to sign in to Tuesday/Thursday 1:00PM classes before 10 morning of. If no one is registered, Ill bring baby home to sleep instead of staying at CFE.

CrossFit Open 20.1 released at 6PM!
Sign up online at CrossFit Games.
Sign in online at CFE to be added to the Friday Nights heat schedule.

Wednesday, October 9, 2019

Turkish Get Up

5 Rounds
300m Row
20 RKB Swings
6 Push Jerk
rest

Tuesday, October 8, 2019

Deadlift
8 x 2

Weights Step Ups
2 x 10
MR Box Jumps

Monday, October 7, 2019

AMRAP in 20
35 DU’s
10 Clean and Jerk
14 Cal Row

Sunday, October 6, 2019

Fat Bar Bench Press
4 x 5

Max Reps Toes to Bar

AMRAP in 6
10 DB Thrusters
6 Burpees


Saturday, October 5, 2019

3 Rounds (E2M)
400m Row
20 DB OH Walking Lunge
15 Pull Ups
600m Rum
Rest

Friday, October 4, 2019

Front Squat
5 x 5

6 Sets
Famers Carry
5 Weighted Dips

6 Sets
5 Stone Over Bar
5 Squats

Thursday, October 3, 2019

2 Rounds
AMRAP in 6:
10 Box Jumps
10 Power Snatch
3 Bar Muscle Ups

games.crossfit.com

Wednesday, October 2, 2019

Hang Power Clean
2RM

4 Rounds
AMRAP in 2
200m Run
Max Reps DU’s

rest

AMRAP in 2
DU’s
Max Reps Strict HSPU


Tuesday, October 1, 2019

Tuesday 1PM class is cancelled this week. Sorry for any inconvenience.

Box Squat
Work up to a heavy single for today.

3 Sets
12 GHD Hip Extension
12 Med Ball Ham Curl

Abs

Monday, September 30, 2019

“Get a Grip”

Teams of 2 complete 100 Rep of the complex:
Deadlift
Clean
Front Squat
Push Press
Push Jerk
+400m Run

*wod courtesy of CF Invictus

Remember to sign up for the Nutrition Challenge!

Sunday, September 29, 2019

Press
9 x 3

“Jackie”
1000m Row
50 Thrusters
30 Pull Ups

Saturday, September 28, 2019

Partner WOD!

ARMRAP in 7
Shuttle Run
10 SB Deadlifts
5 SB Cleans

Rest

AMRAP in 7
5 RKB Swings
25 DU’s
5 Burpee Box Jump Over

Friday, September 27, 2019

Front Squat
5 x 5

3 Sets
12 Split Stance Romanian Deadlift

3 Sets
:30 Tuck or L-Sit Hold
10 Ring Rows

Thursday, September 26, 2019

AMRAP in 5 min:
14 Alt Single Leg Squats
30 DUs

AMRAP in 5 min:
14 Alt Power Snatch
10 Burpee

AMRAP in 7 min:
14 DB Press
10 Box Jumps
14 DB Push Press

Tuesday ad Thursday 1PM – sign in online before 10 the same day if you are going to attend.

Wednesday, September 25, 2019

Pause Floor Press

Max Reps Pull Ups

4 Rounds
20 Cal Row
Max Reps Box Step Over
rest

Tuesday and Thursday 1pm Classes – sign in online before 10am same day if you are going to attend.

CrossFit Open – Friday nights at CFE!

Tuesday, September 24, 2019

Deficit Deadlift

Glute Ham Raise
4 x 8

4 Sets
8 Seated Goodmornings
20 Hip Circle Glute Bridge

Tuesday and Thursday 1PM are back on for September – Please sign in if you are going to attend this class time.

Friday Nights at CFE

Monday, September 23, 2019

5 Rounds
10 Box Jumps
10 Dbl Kettlebell Cleans
10 Front Squats
10 Push Jerk
Rest

The CrossFit Open, Friday nights at CFE!

Sunday, September 22, 2019

4 Sets
2 TGU
1 Lap Farmers Carr

5 Minutes
Max Reps DU’s
+ 6 Burpees

Max Reps T2 Bar

Saturday, September 21, 2019

4 Rounds
400m Run
Max Reps Power Snatch
Rest

Friday, September 20, 2019

Front Squat
5 x 5

Bulgarian Split Squats
3 x 8

Abs

Thursday, September 19, 2019

10 Minutes of MU or Pull Ups work

For Time:
1000m Row
3 Rounds
10 HSPU
15 Push Press
20 Squats

Run 800m

Wednesday, September 18, 2019

Power Clean + Hang Power Clean

AMRAP in 15 min:
4 Ground to OH
8 T2B
6 Lateral Ball Slam
Rest

Boxing, Wednesdays at 7:15.
Registration is online.

Tuesday, September 17, 2019

Front Squat

Good Morning + Reverse Lunge
3 x 8

Barbell Hip Thrust
3 x 10

Tuesdays and Thursdays at 7:15pm.
Please register online.

Monday, September 16, 2019

AMRAP in 30 minutes:
400m Run
15 Push Ups
40 KB Swings
15 Pull Ups
DU’s

CrossFit Kids, Monday at 4:30.

Sunday, September 15, 2019

Bench Press
4 x 6

For Time:
30 Cal Row
20 DB Thrusters

9AM – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.

Saturday, September 14, 2019

10 Minutes of Handstand Work

EMOM in 16 minutes
1) 10 Burpees
2) 3 Power Cleans

Sunday 9am – Nutrition Seminar with YQL Nutrition .
Please bring an extra chair if you’d rather not sit on a bench or box.