2 rounds
400m Run
Max Squats (in the time it took you to run)
Sit-Ups (same number as your squats)
Max Push-Ups (in the time it took you to do your sit-ups)
KB Clean & Jerk 53#/35# (same number as your push-ups)
Rest 3 minutes.
Post total reps for squats and push-ups and total time.
Partner Workout
With 1 partner working at a time, complete AMRAP in 4 minutes of each of the Following:
Back Squats 155#/105#
Tire Flips
Wall Ball 20#/14#
GHD Sit-Ups
100m Sprints
Rest 2 minutes between each 4 minute AMRAP.
Post combined total number of reps for each exercise.
HAPPY BIRTHDAY, TONY!
Conditioning
Level 1
3 Rounds
500m Row
30 KB Swings 53#/35#
15 Pull Ups
30 Double Unders
1 Rope Climb
Level II
AMRAP in 20 Minutes
3 Muscle Ups
6 Power Snatch 115#/73#
9 Overhead Squats
Post time or total reps.
Strength
Bench Press 10,10,10
Bar Muscle Ups AMRAP x 4
Barbell Good Mornings 3 x 8
Post loads and Rx or not.
HAPPY BIRTHDAY LIZA and EMILY!
Conditioning
2 Mile Run
+
50 KB Step Ups 2 @ 35#/ 2 @ 26# /16"
50 TGU's 35#/26#
Post times.
Strength
Clean and Jerk- Build to 1RM
50 GHD Sit Ups
Post load and Rx or not.
Death by Burpee
+
50 Squat Cleans 95#/63#
Post highest completed round and time.
How it works: 1st minute do 1 burpee. 2nd minute do 2 burpees. And so on, until you are unable to finish the required number of burpees before that minute is over.
Conditioning
800m Run
100 Deadlifts 135#/95#
100 Push Ups
800m Run
Strength
Press 3,3,2,2
Weighed Strict Pull Up AMRAP x 3 35#/18#
10 Weighted Pistols X 3 each leg
ANNOUNCEMENT: Beginning on September 1, 2011, CrossFit East County will have different levels classes implemented into it's regular group class schedule.
We will now only offer Beginners Class during the first 2 weeks of every month. The classes will only run for those 2 weeks. This will make the process of getting filtered into the Level 1 group classes much quicker and easier. The cost will remain the same and we will be adding one more class time per week.
We will now have a Level 1 Group Class that will be offered for $100 per month. This L1 group class will be CrossFit only workouts that will be designed to build a solid fitness base that you will use and need to advance to the Level II Group classes. It is here where you will hone and develop the skills needed for LII classes. All new members, those that are new to CrossFit, will remain at this level for a minimum of 3 months.
Next is our Level II Group Classes. Most, if not all, of our current members are Level II members. The LII Group Classes will be very much the same as we have it now. No change in programming, no change in price.
Lastly, we have our Sport Class. This group is for those athletes that are on an individualized program and are following their programs set up by the coaching staff at CFEC. This for athletes looking to compete in some sport or another. These members can do any and all of the other levels in the group classes, but when they are following their own program they are not to interfere with the coaches teaching the current group class. The cost for the Sport Class varies for services chosen, but will include a LII Group Class membership.
If you have any questions, you can e-mail me at paul@crossfiteastcounty.com.
HAPPY BIRTHDAY, BRADY!
Conditioning
10-20-30-40-50
Double Unders
Sit Ups
Squats
+
5 sets
10 Calories on Airdyne
10 Power Cleans 135#/93#
10 Box Jumps 24"/20"
Rest 3 Minutes
Post time and average time for 5 sets.
Strength
Front Squat 15,15,15
Squat Jumps 45# bar plus chains 3 X 8
20 GHD Weighted Hip Extensions x 3
Post loads.
ANNOUNCEMENT: Beginning on September 1, 2011, CrossFit East County will have different levels classes implemented into it's regular group class schedule.
We will now only offer Beginners Class during the first 2 weeks of every month. The classes will only run for those 2 weeks. This will make the process of getting filtered into the Level 1 group classes much quicker and easier. The cost will remain the same and we will be adding one more class time per week.
We will now have a Level 1 Group Class that will be offered for $100 per month. This L1 group class will be CrossFit only workouts that will be designed to build a solid fitness base that you will use and need to advance to the Level II Group classes. It is here where you will hone and develop the skills needed for LII classes. All new members, those that are new to CrossFit, will remain at this level for a minimum of 3 months.
Next is our Level II Group Classes. Most, if not all, of our current members are Level II members. The LII Group Classes will be very much the same as we have it now. No change in programming, no change in price.
Lastly, we have our Sport Class. This group is for those athletes that are on an individualized program and are following their programs set up by the coaching staff at CFEC. This for athletes looking to compete in some sport or another. These members can do any and all of the other levels in the group classes, but when they are following their own program they are not to interfere with the coaches teaching the current group class. The cost for the Sport Class varies for services chosen, but will include a LII Group Class membership.
If you have any questions, you can e-mail me at paul@crossfiteastcounty.com.
8:30 - 10:00AM Open Gym & Rx Jump Rope Clinic
10:00AM Free Class
Partner Workout
3 Rounds
400m Run (as a team)
*15 Burpees
*15 Knees to Elbows
*Both members of the team will run 400m. When you return to the gym, one partner will hold a plate (45/25#) overhead while the other partner completes the 15 reps of each exercise. You can do both the burpees and the knees to elbows while your partner holds the plate or switch after partner A completes the burpees. Each team memeber must complete all of the 15 reps of one exercise prior to switching to the other member. Both partners must complete both the 15 reps of burpees and the 15 reps of knees to elbows before the team runs the 400m again as a team.
Post total time.
2 Attempts to find your max pull-ups.
AMRAP in 4 minutes
250m Row
Max Reps Man Makers 35#/25#
2 minute rest.
AMRAP in 4 minutes
200m Run
Max KB Swings 62#/44#
2 minute rest.
AMRAP in 4 minutes
100 Double Unders
Max Goblet Squats 62#/44#
Post max pull-ups, man makers, KB swings, and goblet squats.
ANNOUNCEMENT: CFEC will be having a Rx Jump Rope Clinic on learning the Double Under. This Sunday at 8:30 a.m., we will host this informative clinic in being more efficient at performing this advanced movement. There is no charge. Get there on time.
Also, for those who are interested in competing in CrossFit competitions in the coming year, I will start designing programs specifically for achieving that goal. You need to e-mail me that you are interested and I will fill you in on the details to get you going. Don't hesitate, let me know within the next 2 weeks, as I want to get started by September 1st.
Conditioning
3 Rounds
5 Burpees
10 Power Snatch 75#/53#
5 Burpees
15 Overhead Squats
+
3 Rounds
20 KB Swings 53#/35#
15 Pull Ups
Post times.
Strength
Bench Press 5 X 3
Power Clean 5 X 3
2:00 Ring Plank Holds x 2
Post loads and Rx or not.
ANNOUNCEMENT: CFEC will be having a Rx Jump Rope Clinic on learning the Double Under. This Sunday at 8:30 a.m., we will host this informative clinic in being more efficient at performing this advanced movement. There is no charge. Get there on time.
Also, for those who are interested in competing in CrossFit competitions in the coming year, I will start designing programs specifically for achieving that goal. You need to e-mail me that you are interested and I will fill you in on the details to get you going. Don't hesitate, let me know within the next 2 weeks, as I want to get started by September 1st.
