WOD

Today’s CrossFit Workout

Weightlifting

• Every 2:00 x7
  • 10 Russian KB Swings + 1 Snatch Pull + 1 Power Snatch

Conditioning

• AMRAP10:
  • 200m Run
    10 Power Snatch (75/55#)
    2 Bar MU

Today’s SWEAT Workout

• 2 Round Tabata:
  – Ski
  – Strict Pull up/Ring Row
  – DB Strict Press

  Rest 2 Minutes between rounds

Today’s CrossFit Workout

Conditioning

• For Time:
  • 2k Ski
    100 Double Unders
    50 DB Box Step Ups (50/35#) (24/20″)
    25 Burpee Box Jump Overs (24/20″)
    

Today’s SWEAT Workout

• In a 25:00 Window, complete AMRAP for QUALITY:
  • 10 Deficit Goblet Reverse Lunges
    20 Goblet Squats
    :30 Wall Sit
    100′ Sled Push AHAP
    :10 Hollow Hold + 10 Hollow Rocks

Today’s CrossFit Workout

Conditioning

• 5 Rounds For Time:
  • 5 Strict Pull Ups (50/35#)
    10 Alternating DB Snatches
    15 Toes to Bar

CRX: Weighted Strict Pull Ups (50/35#)

Today’s SWEAT Workout

Conditioning

• 5 Rounds, Rest 1:00 after each round
  • 15/10 Calorie Assault Bike
    10 DB Burpees
    15 V Ups

First full week of 2020! Let’s get after it! 

Today’s CrossFit Workout

• Alternating with a partner for 10 Rounds EACH:
  • 10/7 Calorie Assault Bike
    2 Cleans (Building)

Score= Time each round takes + Heaviest Clean Double

Today’s SWEAT Workout

• For Time:
  • 75 Wall Balls
    150 Kettlebell Swings
    300 Double Unders

Today’s Workout

• With a partner, complete the following for time. Divide reps up however you deem necessary:
  • 10-20-30-40-50
    • Thruster (95/65#)
      Pull Up
      Burpee over Bar

From all of us here at CFSE, we wish you all the best in 2020. Be sure to take a moment and reflect on your year, what you have endured, what you have overcome, what you have accomplished, and what you have changed. And if you’re really up for a challenge, reflect on the last DECADE as we enter a new one. Here’s to plenty of PR’s, health, wellness, and happiness. 

Holiday Schedule

12/31/19- NO 6:30/7:30pm classes

1/1/20- 8 and 9:30am HERO WOD, 11-12:30 Open Gym, 3-4:30 Open Gym

Today’s CrossFit Workout

Gymnastics

• EMOM8:
  • Odd – Max Strict Pullups
    Even – Max Strict HSPU

Conditioning

• Every 4:00 x 4 Rounds
  • 12/9 Cal Assault Bike (CRX: 16/12 Cal)
    8R/8L 1-Arm Hang Clean and Jerk (50/35#)
    4 Bar Muscle ups

Today’s SWEAT Workout

• AMRAP5
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

Rest 2:00

• AMRAP8
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

Rest 2:00

• For Time:
  • 500m Run
    40 Wallballs
    30 V Ups
    20 Calorie Assault Bike
    10 Devil Presses
    500m Run

New Years Eve- NO 6:30 or 7:30pm Class

New Years Day- 8 and 9:30am HERO WOD, Open Gym 11-12:30 and 3-4:3opm

1/2/2020- Resume regular schedule

Today’s Workout

Strength

• 5×3 Overhead Squat

Conditioning

• 21-15-9-6 Partner Relay
  • Power Snatch
  • Overhead Squat

Rd 1: 75/55#
Rd 2: 95/65#
Rd 3: 115/75#
Rd 4: 135/95#
Alternate FULL rounds with partner. Partner 1 Completes 21 PS + 21 OHS, then partner 2 completes 21 PS + 21 OHS while partner 1 rests.
Scaled: Power Clean + Front Squat.

Today’s SWEAT Workout

• 25:00, for QUALITY
  • 5R/5L Single Leg Deadlifts
    10 Dual DB Arnold Press
    5R/5L Front Rack Step Ups
    10 Dual DB Bent Rows
    :20 Hollow Hold + :20 Arch Hold

Today’s Workout

• 5 Rounds (0:00 – 25:00)
  • 10 Bench Press
    100m Farmer Carry
    1:00 Wall Sit Hammer Curls
• From 28:00 – 35:00, Teams of 5-8:
  Max Distance Sled Push
  • Teammates will switch every 15m.
    +115/+70, Coed Teams +90

Today’s Schedule

7:30, 8:30, 9:30am

Today’s Workout 

• Partner Relays:
  • 5 Rounds EACH
    5 Burpees

    10 Rounds EACH
    10 Alt DB Snatch (50/35#)
    10 Wall Balls (20/14#)

    5 Rounds EACH
    5 Burpees