Workout: Friday 09/15/2017

Please, head out Saturday to the Oceanside Pier to watch and support CFEC athletes throw it down in the SoCal Fitness Classic. Amadi, Heather, Milly, Claudia, Lauren, Jennifer, Aaron, Terry and Jake will all be competing. The weather is going to be perfect for competing and spectating. See you there.

Partner Workout

In teams of two, complete the following:
50 Two Person Deadlifts 275#/185#
300 Double Unders (Switch whenever one person breaks)
10 Sled Pushes 90# (One person works at a time)
2:00 Overhead Barbell Hold (Accumulative time/ One person works at a time) 135#/95#
50 Synchronized GHD Sit Ups
Complete in any order and partition work as desired.
Post time.

Workout: Thursday 09/14/2017

Level 1

EMOM for 8 minutes
5/3 Pull Ups
10/7 Push Ups
15/12 Squats
+
E1.5MOM for 6 Cycles
200m Run
+
EMOM for 10 minutes
1 Squat Clean + 1 Front Squat + 1 Jerk 115#/75#
Post Rx or number or rounds/cycles completed.

Level 2

500m Row Sprints X 5
2 minute rest between efforts
+
200 feet Handstand Walks
Post fastest/slowest split and time.

CrossFit Old School

“Vomit Comet”
3 Rounds
20 Sandbag Thrusters 70#/50#
15 KB Swings 53#/35#
12 Pull Ups
8 Burpees
Post time.

Workout: Wednesday 09/13/2017

Level 1

EMOM for 10 minutes
Odd minutes: 5 Bench Press *AHAP
Even minutes: 10 Russian KB Swings 70#/53#
+
1000m Row
10 Body Weight Back Squats
750m Row
15 BW Back Squats
500m Row
20 BW Back Squats
Post loads and time.

Level 2

EMOM for 10 minutes
2 Overhead Squats *AHAP
+
5 Rounds
20/15 Calories on Assault Bike
15 GHD Sit Ups
5 TGU’s 53#/44#
Post load and time.

CrossFit Old School

10 Rounds
20 Double Unders
7 Power Snatch 75#/55#
7 Overhead Squats
7 Burpees
Post time.

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