CrossFit Essentials

Saturday 12-2-25

CFE Trainer — Sat, 25 Feb 2012 05:38:34 +0000

Three rounds for time
15-12-9
Med Ball Deadlift 20lb.
Med Ball Push-press 20lb.
Ring Pull-ups

Rest // Make up Day

CFE Trainer — Sat, 25 Feb 2012 03:39:56 +0000

Fran
Three rounds for time of
21-15-9
95lb. Thruster
Pull ups

Friday 120217

CFE Trainer — Sat, 25 Feb 2012 03:36:51 +0000

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Thursday 120216

CFE Trainer — Sat, 25 Feb 2012 03:36:10 +0000

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Wednesday 120215

CFE Trainer — Sat, 25 Feb 2012 03:35:35 +0000

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Tuesday 2-21

CFE Trainer — Tue, 21 Feb 2012 04:53:56 +0000

Make Up Day/ Rest Day

Diane
3 Rounds for time
21-15-9
Deadlift –225lbs. Rx
Hand Stand Push ups

This is interesting if you are an American that has, wants, has in your family, knows of , has ever meet, or even cares at all about a KID.

Video from MobilityWOD.com

Monday 2/20

CFE Trainer — Mon, 20 Feb 2012 16:07:10 +0000

WOD
Front squat 3-3-3-3-3 reps

MOB WOD
SHOULDERS
Internal rotation and function

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- Henri Frederic Amiel

Posted by CFE Trainer1

Opening Feb 20th

CFE Trainer — Tue, 14 Feb 2012 19:18:45 +0000

MONDAY

Test WOD

CFE Trainer — Thu, 02 Feb 2012 04:04:39 +0000

5 Rounds for time:

12 Push Press
20 Box Jumps

Test WOD 1/31/12

CFE Trainer — Tue, 31 Jan 2012 05:33:17 +0000

TEST WOD

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Test WOD 1/27/12

CFE Trainer — Fri, 27 Jan 2012 05:41:45 +0000

WARM UP/ Focus work
10 reps of Hand Stand work // feet on box –
[times per round]
2,4,6,8,10,12,14,16,18,20sec.

Primal Squat [5 min. (Hold)]

The Worm (5 X)

WOD
8 rounds of:
Run 400 meters
45 lb. Thruster, 15 reps
Rest 60 seconds

Cool down/ Mobility
Do the needful

Test Wod 1-25-12

CFE Trainer — Wed, 25 Jan 2012 06:09:36 +0000

Warm Up / Focus Work:

3 rounds at your own pace of:

10 X Back extensions—[Controlled] round back over and down to convex // then round back up to concave.

20 air squats // hip crease below knees// does not count unless criteria is met.

10 X Back Flexion—bend just from the hip

As many times as needed → Wooden dowel or PVC Pipe—overhead stretching then while not changing or loosening grip // rotate stick to touch rear and back to hip crease.

WOD:

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Cool Down / Mobility focus:
Lumbar of whole back
Ham Strings
Quadriceps

TEST WOD 1/23/12

CFE Trainer — Mon, 23 Jan 2012 20:08:16 +0000

Warm Up // Focus Work:

Row: 3 Rounds of 400 meters
w/ 60 seconds between rounds

Pull-Ups: 25 Strict // weighted if possible // bands if needed
Over Head Squats: 25 // Heavy Dumbbells

WOD:
Resting 60 seconds between sets:
Clean: 5-5-5-5-5-5-5-5-5-5
Rx M: 95lbs. Rx W: 65lbs.

Mobility // Stretching:

Focus on:
ham string // back of leg & deltoids, upper pectoral // shoulders

Examples:
Shoulders → http://www.youtube.com/watch?v=RmGgYuMWf1A&feature=player_embedded#!

Ham Strings→http://www.youtube.com/watch?v=14Y-MU4o0ws&feature=player_embedded#!

“Tabata This!”

CFE Trainer — Tue, 10 Jan 2012 03:08:52 +0000

Test WOD

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.