CrossFit East County WOD

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We are currently transitioning to our new website.  We are expecting intemittent outages from Friday, September 2nd through Sunday, September 4th.  We apologize for any invonvenience this might cause and look forward to showing you our fully functional new site on Monday September 5th.  As always, feel free to contact us directly with any questions: (619) 448-0768

 

 

 

 Workout For Saturday, September 3rd

“31 Heroes”

AMRAP in 31 Minutes
8 Thrusters 155#/103#
6 Rope Climbs 15′
11 Box Jumps 30″/24″

400m Sandbag Run 45#/25#

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Post total rounds and reps completed.

Workout: Wednesday 08/31/2011

1 Clean and Jerk  (Choose a challenging load)

1 Round of "Cindy" = 5 Pull Ups/10 Push Ups/15 Squats

2 Clean and Jerk

1 Round of "Cindy"

3 Clean and Jerk

1 Round of "Cindy"

And so on to...

10 Clean and Jerk

1 Round of "Cindy"

Post load and time.

Workout: Tuesday 08/30/2011

Conditioning

3 Mile Run

+

150 Sit Ups

Post times.

Strength

Thruster - Build to Heavy Single

Press  3 X 3

Calf Raise  3 X 15 Each Leg

Post loads.

 

Workout: Monday 08/29/2011

Conditioning

3 Rounds

30 Double Unders

10 Overhead Squats  95#/63#

+

3 Rounds

15 Bodyweight  Deadlifts

50 Squats

1 Rope Climb

Post times.

Strength

Hang Power Clean  2,2,2,2

30/30 Pull Ups X 4

15 Weighted GHD Hip Extension X 4

Post loads and Rx or not.

 

Workout: Sunday 08/28/2011

8:30am-10:00am Open Gym

10:00am Free Class

400m Run

30 Wall Ball 20#/14#

200m Run

30 Sit-Ups

200m Run

60 Double Unders

200m Run

30 Sit-Ups

200m Run

30 Burpees

400m Run

Post total time.

Workout: Saturday 08/27/2011

5 Rounds

4 HSPU

8 CTB Pull-Ups

12 Deadlifts 185#/125#

16 Box Jumps 24"/20"

Post total time.

ATTENTION: Today is last day to "Share The Pain" for the month of August. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE.  It's the perfect way to introduce those that you know and love to CrossFit.

We will be having a meeting Sunday at noon for those, members or not, interested in CFEC's CrossFit Sport programming.  We will go over specific needs, guidelines, price and programming.  If that sounds like something you are interested in, we encourage you to attend.

Workout: Friday 08/26/2011

Conditioning

2k Row

+

3 Rounds

12 DB Squat Cleans  35#/25#

12 Toes to Bar

12 Split Squat Jump

12 Push Ups

+

3 Sets

AMRAP in 2 Minutes

Burpee Pull Ups

Rest 2 minutes.

Post times and reps.

Strength

2 Push Press EMOM for 5 Minutes (Heavy)

+

AMRAP Push Press @ 135#/93#

+

Barbell Good Morning  3 X 10

+

Bulgarian Split Squat  3 X 10 each leg

Post loads and reps.

ATTENTION: Today and Saturday is "Share The Pain" weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE.  It's the perfect way to introduce those that you know and love to CrossFit.

We will be having a meeting Sunday at noon for those, members or not, interested in CFEC's CrossFit Sport programming.  We will go over specific needs, guidelines, price and programming.  If that sounds like something you are interested in, we encourage you to attend.

 

Workout: Thursday 08/25/2011

Conditioning

1 Mile Run

50-40-30-20-10

Double Unders

Sit Ups

1 Mile Run

Post time.

Strength

Squat Clean/Thruster - Build to Heavy Single

Weighted Pull Up  3,3,3

3:00 Ring Plank Holds

Post Loads and Rx or Not.

ATTENTION: Today, Friday and Saturday is "Share The Pain" weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE.  It's the perfect way to introduce those that you know and love to CrossFit.

We will be having a meeting Sunday at noon for those, members or not, interested in CFEC's CrossFit Sport programming.  We will go over specific needs, guidelines, price and programming.  If that sounds like something you are interested in, we encourage you to attend.

 

 

Workout: Wednesday 08/24/2011

" Nine In Ten "

With a 10 minute time limit, complete the following nine movements with as heavy a load as possible.

1. Deadlift

2. Clean and Jerk

3. Snatch

4. Back Squat

5. Push Jerk

6. Front Squat

7. Press

8. Thruster

9. Overhead Squat

Post total and Rx if completed.

Compare to 2/03/2011

Coaching Tips:  Scale load and movements to match your current fitness level.  You will have one bar and one rack in which to use to perform these movements.  The only exception will be determined by the size of the class, in which case, a rack may be shared.  There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself.  You can have multiple attempts at each lift, but you need to be aware of the time limit at all times.  So, choose your loads carefully and with much thought.  Most of the hour will be spent warming up for this workout.  The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up.

 

 

Workout: Tuesday 08/23/2011

Conditioning

5 Squat Cleans  95#/63#

5 Pull Ups

10 Box Jumps  24"/20"

5 Squat Cleans

10 Pull UPs

20 Box Jumps

5 Squat Cleans

15 Pull Ups

30 Box Jumps

5 Squat Cleans

20 Pull Ups

40 Box Jumps

Post time.

Strength

Deadlift  5 X 3

Strict Ring Dips  AMRAP x 3

Pistols AMRAP x 2 each leg

Post load and reps.