CrossFit East County WOD

WOD Thursday, 1/1/2009

HAPPY NEW YEAR!!!!

Welcome to 2009!

CFEC will only be offering the 9am class today....Hope to see all of you here!

Here are your December PR's....

WOD Wednesday, 12/31/08

HAPPY NEW YEAR'S EVE!!

"The Chief"

AMRAP in 3 minutes of:

3 Power Cleans M-135#/W-85#)

6 Push-ups

9 Squats

Rest 1 minute, repeat for 5 cycles

Post total rounds to comments

78 Burpees today!

REMINDER:  WE WILL NOT BE HAVING THE 5 PM CLASS TODAY! We will be having a "free" class this Saturday at 11am. Please bring your friends and family and neighbors, etc.

WOD Tuesday, 12/30/08

"CROSSFIT TOTAL"

3 Attempts to find your max weight of:

Back Squat

Shoulder Press

Deadlift

Post max weight of each to comments

77 Burpees today!

Here is a good nugget of wisdom to think about.....compliments of HYPERFIT USA-CrossFit...

RESOLUTIONS?

January 1^st is coming and people are gearing up to change their lives in 2009. Before we begin talking about making resolutions, let's examine the context of and the results of resolutions people get and finally how to actually get results.

READ ON..... http://www.hyperfitusa.com/hyperfit_usa/2008/12/resolutions.html

WOD Monday, 12/29/08

TABATA "FIGHT GONE BAD"

8 Rounds of 20 seconds of work followed by 10 seconds of rest of the FGB exercises:

Wall Ball (M-20"/W-16")

SDLHP (M-75#/W-55#)

Box Jump (M-24"/W-20")

Push Press (M-75#/W-55#)

Calorie Row

Score lowest rep count for any 20 seconds of work for any one exercise. Post each round plus total.

Reminder: "Free" class this Saturday @ 11am.  Bring your friends, family, neighbors, co-workers, etc. and give them a sip of the "Kool Aid."

WOD Sunday, 12/28/08

75 Burpees today!

REST DAY or work on a skill you do have yet to love...Rowing, Double Unders, Handstands, etc.

GO CHARGERS!

WOD Saturday, 12/27/08

For Time

400M Run

50 Push-ups

50 Squats

50 Sit-ups

400M Run

25 Pull-ups

25 Burpees

25 Box Jumps (M-24"/W-20")

400M Run

10 Sit-up-Stand-Jump/Clap-Sit down-Sit-up

10 K2E

10 HSPU

400M Run

Post time to comments

WOD Friday, 12/26/08

For time

500M Row

5 Rounds

10 Deadlifts (M-135#/W-85#)

10 Push-ups

500M Row

5 Rounds

10 Pull-ups

10 Burpees

Post time to comments

Thanks to everyone who came out on Christmas Eve and CFEC hopes your holidays are wonderful!  Thank you so much for your patronage and a wonderful year together!

 

Santa and the kids on Christmas Eve!

  

WOD Thursday, 12/25/08

REST DAY!

Happy Holidays to you and your families!
Enjoy your day!

WOD Wednesday, 12/24/08

"12 Days of Christmas!"

1 Clean and Jerk (M-95#/W-65#)
2 Deadlift (M-135#/W-85#)
3 K2E
4 Box Jumps (M-24"/W-20")
5 Pull Ups
6 OH Plate Walking Lunges (M-25#/W-10#)
7 Burpees
8 KB Swings (M-53#/W-35#)
9 Split Squat Jumps
10 Push Ups
11 KB SDLHP (Same KB)
12 Med Ball Cleans (M-20"/W-16")

LEVEL 2

"12 Days of Christmas!"

1 Clean and Jerk (M-135#/W-85#)
2 Deadlift (M-225#/W-155#)
3 Muscle Ups
4 Box Jumps (M-24"/W-20")
5 Weighted Pull Ups (M-35#/W-25#)
6 Weighted Walking Lunges (M-30#/W-20#)
7 Burpees
8 KB Swings (M-53#/W-35#)
9 Single Arm Snatch (M-30#/W-20#)
10 Push Ups
11 Dips
12 Handstand Push Ups

71 Burpees today!

Reminder...

We will be having the morning classes only tomorrow. Our holiday festivity will follow the 10am class.  Hope to see all of there!

WOD Tuesday, 12/23/08

500M Row

21 Shoulder Press (M-95#/W-65#)

500M Row

15 Push Press (M-115#/W-85#)

500M Row

9 Push Jerk (M-135#/W-115#)

Post time to comments

70 Burpees today!

No 5pm class on Xmas Eve and no classes all day on Xmas Day.  Resuming to normal schedule on Friday the 26th. Hope to see all of you here on Christmas Eve @ 11am.