CrossFit East County WOD

WOD Friday 05/01/09

"Running G.I. Jane"

4 Rounds of:

400M Run

25 Burpee Pull-ups

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WOD Thursday, 4/30/2009

Deadlift 3-3-3 (85% of 1 rep max)

Push Jerk 2-2-2-2 (80% of 1 rep max)

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CFEC will be holding a new type of class this Sunday, May 3rd & Wednesday May 6th.  Flexibility & Balance Training....they are both important components of CrossFit training and programming.  There is a sign up sheet in the gym and feel free to bring along a friend or family member.  The time on Sunday is @ 10AM and Wednesday @ 6:30PM.  The class is free, please bring a yoga mat, a small hand towel and a large beach towel.  Hope to see all of you there!

WOD Wednesday, 04/29/09

Run 5K

If you cannot run, Row 5K

Then:

10 Muscle-Up
10 Ground-to-Shoulder (Male: 185#, Female: 105#)

It's up to you to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.)

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WOD Tuesday, 04/28/09

Working as a 3 person team, the task must be completed while one person doing the work wears a weighted vest.  No reps will count unless the vest is worn.  Every teammate does the run.  (M-40#/W-20#)

100 Pull-ups

150 Push-ups

250 Squats

400M Run

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WOD Monday, 04/27/09

Partner Workout....

Each teammate will do 10 rounds each.  One does double-unders, the other is on the bar:

10 Rounds of:

1 Power Clean (135/85)

3 Hang Squat Cleans

2 Push-Jerks/Push Press

10 Double-Unders or (10 Tuck Jumps)

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REMINDER: CFEC WILL BE HAVING CLASSES AT 9AM AND 10AM MONDAY THROUGH FRIDAY NOW.

CFEC will be holding a new type of class this Sunday, May 3rd & Wednesday May 6th.  Flexibility & Balance Training....they are both important components of CrossFit training and programming.  There is a sign up sheet in the gym and feel free to bring along a friend or family member.  The time on Sunday is @ 10AM and Wednesday @ 6:30PM.  The class is free, please bring a yoga mat, a small hand towel and a large beach towel.  Hope to see all of you there!

April 26, 2009

WOD Sunday 04/26/2009

Tababta: 8 rounds of 20 sec. work, 10 sec. rest:

Double-Unders

Sit-Ups

Then...

1 Mile Run:

30 Lunges

Run 1 minute

repeat for 1 mile

WOD Saturday 04/25/09

FOR TIME:

100 OH Squats (65/45)

At the top of every minute you must do 3 Pull-ups & 3 Push-ups.  You will have the rest of the minute to chip away at the OH Squats. The time continues until all OH Squats are completed. 

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Reminder:  "Free" Class today @ 11am.  All fitness levels welcome!

WOD Friday, 04/24/09

AMRAP IN 20 MINS. OF:

3 Thrusters (135/85)

6 Deadlifts (250/185)

9 Burpees

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REMINDERS: "FREE" CLASS THIS SATURDAY @ 11AM. ALL FITNESS LEVELS WELCOME! LAST DAY OF THE KIDS CLASS WILL BE NEXT TUESDAY UNTIL SUMMER.  ALSO, CFEC HAS ADDED A 10AM CLASS ON TUESDAY, THURSDAY & FRIDAY, STARTING NEXT WEEK, PLEASE MAKE NOTE.....

FOR THOSE OF YOU THAT STILL MAY BE QUESTIONING NUTRITION CHOICES, HERE IS A GREAT TOOL TO USE WHEN YOU ARE NOT SURE HOW MUCH TO EAT FOR SNACKS & MEALS.  POST YOUR THOUGHT TO COMMENTS....

Download 2 Blocks Zone Calculator

WOD THURSDAY, 04/23/09

AMRAP IN 20 MINUTES OF:

30 KB Swings

20 Ring Dips

10 Pull-ups

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 Reminder: CFEC will be having a "FREE" Class this Saturday @ 11am.  Come on out and experience CrossFit for the first time.  All fitness levels welcome...

WOD Wednesday, 04/22/09

Back Squat

5,5,3,3,1,1 

Get to 90% Max Load

Rest 5 Minutes

5 Rounds

5 Power Snatches (115#-80#)

100M Med Ball Sprint (20#-16#)

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REMINDER: FREE CLASS THIS SATURDAY @ 11AM....PLEASE BRING OUT YOUR FRIENDS, FAMILY, CO-WORKERS, ETC. THIS IS JUST A BASIC INTRO TO CROSSFIT AND A SHORT WORKOUT...ALL FITNESS LEVELS WELCOME!