WOD

Emmy will be going LIVE on our IG today at 4pm from the Wall High School track. She will be reviewing the warm up, intended paces for today’s runs, and giving out distances to perform on bikes/assault bikes/rowers/ski ergs. 

Today’s At Home Workout 003

• 2 Rounds For Total Time:

  800m Run
  Rest 2:00
  400m Run
  Rest 1:30
  200m Run
  Rest 1:00

After Party

• 200m Walking Lunge
  Feeling frisky? Wear a vest

To our fellow community and surrounding communities, we regret to inform you that due to the current global situation of COVID-19, we are CLOSED until further notice. 

Workouts will be posted daily on Wodify and on our Website for you all to stay engaged. 

Conditioning

• For Time:
  • 15-12-9-6-3
    DB Box Step Ups
    Burpee Box Jumps
    1 Mile Run

If you do not have a box, perform reverse lunges in place of step ups and Burpee Tuck Jumps in place of BBJ.

If you do not have a DB, use any sort of weight (Back pack, gallon of milk, etc.) Post your creativity!

To our fellow community and surrounding communities, we regret to inform you that due to the current global situation of COVID-19, we will be CLOSING CFSE for the week of 3/16. We will reassess over the upcoming weekend and make some more executive decisions.

Our mission is to build a strong, healthy, and selfless community. We believe by closing we are following these principles. 

Workouts will be posted daily on Wodify and on our Website for you all to stay engaged. 

Today’s At Home Workout

Metcon

• AMRAP20:
  • 30 Jump Squats
    20 Push Ups
    10 V Ups
    1:00 Up/Down Planks

After Party

• 5x
  • 10 Hollow Rocks
    :10 Hollow Hold
    10 Hollow Rocks

Today’s CrossFit Workout

Conditioning

• For Time:
  • 2k Ski
  • 200 Double Unders

After Party

• 3x
  • 1 Rounds of 21’s
  • Max Reps Medball Push Ups

Today’s SWEAT Workout

• TABATA:
  1- Ski
  2- DB Press
  3- Strict Pull Up/Ring Row
  4- Push Up

After Party

• 3 Rounds of 21’s

Today’s CrossFit Workout

Strength

• 6 Rounds not For Time:
  • 8 Deadlifts w/:3 Negative (No more than 60% of 1RM)
  • 100m Sandbag Carry

Conditioning

• 3 Rounds for Total Time:
  • 15/12 Calorie Assault Bike
  • 12 Front Rack Lunges (115/75#)
  • 20 Jumping Lunges
    • Rest 1:00

Today’s SWEAT Workout

• 2 Rounds:
  • 5:00 Row for Calories
  • 4:00 Assault Bike for Calories
  • 3:00 Abmat Sit Ups
  • 2:00 REST

Today’s Workout

• AMRAP25, alternating MOVEMENTS with a partner:
  • 15/12 Calorie Assault Bike
    12 Dual DB Push Press (2×50#/2×35#)
    14 Alternating Front Rack Lunges
    7 Devil Presses
    7 Burpees over DBs

Today’s CrossFit Workout

Conditioning

• For Time:
  • 1000m Row
    50 Deadlifts (225/155#)
    25 Chest to Bar Pull Ups
    50 Box Jumps (24/20″)
    *Every 5:00, Run 400m

Today’s SWEAT Workout

• Every 3:00 x5
  • 12/9 Calorie Assault Bike
  • 20 Squats
  • 10 Jumping Lunges
  • 5 Burpees
• Following the final 3:00 interval:
  • 5k Assault Bike For Time

Today’s CrossFit Workout 

Conditioning 

• EMOM21
  • 1- 12/9 Calorie Ski (CRX 15/12)
  • 2- :45 DB Squats (2×50#/2×35#)
  • 3- REST

After Party 

• 3x
  • 10 Hollow Rocks
  • :10 Hold
  • 10 Hollow Rocks

Today’s SWEAT Workout 

• Max Effort 2k Row
• Max Effort 1k Row
• Max Effort 500m Row

Today’s Workout (CrossFit + SWEAT)

• 5 Rounds NOT For Time:
  • 10/7 Calorie Assault Bike SPRINT *Just Arms*
    20 Alt DB Bench Press AHAP
    30 Band Pull aparts

After Party

• 3x
  • 20 Dual DB Curls
    20 Ring Rows

Today’s CrossFit Workout

Strength

• 8 Rounds
  • 3 Hang Power Snatches (Build)
    6 Burpees over the Bar (CRX 10)
    Rest 1:00

Time Cap: 15:00

Conditioning

• 30-20-10
  • Power Snatch (75/55#)
    Toes to Bar

Time Cap: 10:00

Today’s SWEAT Workout

• In a 25:00 window, move for QUALITY:
  • 250m Ski Sprint
    50′ Sled Push
    50′ Sled Pull
    10 DB Death March Steps