WOD

Workout of the Day Posts

Saturday, October 26, 2019

3 Rounds
3:00 on/ 1:00 off
2 Laps Sled Drag
10 Burpee
5 C2B

3 Rounds
15 Wall Balls
10 Box Jumps
5 Power Snatch


Friday, October 25, 2019

20.3

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Thursday, October 24, 2019

4 Rounds , 1:00 at each station:
Sled Drag Bear Cawl
DU’s
KB Mixed Rack Carry
Row for Calories
Rest

Wednesday, October 23, 2019

Bench Press
1RM

4 Rounds
20 RKB Swings
20 KB Snatch
20 Goblet Squat
10 Pull Ups
rest

Tuesday, October 22, 2019

Deadlift 1RM

Abs

View this post on Instagram

“How do you keep your back so straight?” and “How is your technique so good?”. It’s not as complicated as you may think. I can sum it up in 5 words: DON’T DO SHIT WRONG, EVER. . Sounds overly simplistic, mainly because there’s an entire industry trying to sell you on magical exercises to fix the ‘issues’ causing your poor technique. They’ve done a great job at over complicating a problem with a simple fix. . While I wouldn’t flag a slight rounding of the upper back or a controlled lower back rounding (one that doesn’t change from start to finish of the lift) as “bad” technique, I would agree that a straight back is especially important for inexperienced lifters. . If you’ve already dug yourself into a pit and have in fact been doing shit wrong for year, strengthening the glute max to facilitate hip extension, improving pelvis/low back awareness, addressing hamstring limitations (poor flexibility), top down deadlifts, and using blocks to gain motor control are the options I’d recommend. . “My back has ALWAYS been straight in the deadlift, even when I first learned how to do it at age 12. It’s not because of genetics, muscular balance (I definitely have imbalances) or any special exercises. I simply never did it wrong. I made the choice early on that I would both make and fail lifts with good technique and that I would never sacrifice technique for a short term gain. If you want to reach a point where your lifts are impressive, take your time, embrace the long game and DON’T DO SHIT WRONG, EVER.” – @hayden.bowe . Still got questions? Hit me up below!

A post shared by Dr. Stefanie Cohen, DPT (@steficohen) on

Monday, October 21, 2019

Partner WOD!

AMRAP in 25 minutes
30 Box Jump
30 Hang Power Snatch
30 Overhead Squat
30 Burpee Over Bar

Sunday, October 20, 2019

3 Sets
8 DB Bench
12 Bicep Curls
Length Reverse Lunch

6 Rounds
2:00
200M Sprint
Max Reps Sandbag to Shoulder
Rest

Remember today is InBody Scans for those who registered.

Saturday, October 19, 2019

AMRAP in 5
15 Push Press
250m Row
rest

AMRAP in 5
15 Hang Power Clean
20 HR Push Ups
rest

AMRAP in 5
15 Slam Balls
Shuttle Run

Friday, October 18, 2019

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

? 35-lb. dumbbells ? 50-lb. dumbbells

Thursday, October 17, 2019

AMRAP in 20
5 Man Makers
20 Box Step Over
400m Run

Wednesday, October 16, 2019

Power Clean
1RM

3 Rounds
400m Row
10 Dips
50 DUs

Tuesday, October 15, 2019

Back Squat
1RM

3 Sets
20 Death March
10 Barbell Hip Thrust

Abs

Last day to register for your 6 week Nutrition Challenge.
Click here to register!

https://conta.cc/2IRFSNL

Monday, October 14, 2019

Happy Thanksgiving Turkeys!

Rest day today, enjoy. Tuesday we are back in action and ready to confirm our Nutrition Challengers. Sign up today!

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