January 23, 2014
1) 2RM Thruster
Refer to 14AUG13
2) “Jackie”
Refer to 9SEP13
For time:
1000m row
50 thrusters (45#)
30 pull-ups
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WOD
January 22, 2014
Huge thank you to everyone who came out for the paleo challenge meeting! There is still time to register and send in your measurements, no fear!
The challenge starts on Monday, and we will close registration on Wednesday (also the deadline for measurements). Sign up NOW; the next four and half weeks are going to be amazing.
Is it paleo?! Thanks, Google Images.
1) Skill
Muscle-ups
2) Get to know your GHD!
We will go over all the exercises you can do on the glute-ham developer, as well as various methods to spice those exercises up.
3) “Karen”
Compare to 26AUG13
For time:
150 wall balls
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January 21, 2014
Morning sessions, we’ll be here, yes even if it’s snowing. See you in the AM!
Paleo challenge meeting @ 7:30pm.
TEAM session canceled tonight.
1) 16min EMOM:
Even: 1 clean from the hang position + 1 split jerk @ 70% of your 1RM C&J
Odd: 5 C2B Pull-ups
2) RKC Snatch Test, 5 minute AMRAP
KB Snatch 53/35
You can break up left/right any way as long as you end at an equal number for both sides
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January 20, 2014
Aesthetics – Performance – Wellness
Summer is around the corner. The OPEN is around the corner. Life is right now.
What’s your Paleo motivation?
Last call for Paleo Challenge 2.0 sign up now
Paleo meeting Wednesday night 7:30pm. Yes, its going to be #awesome.
1) Press
15 minutes to Establish a 1RM
2) Score = B+C, A ≧ C*
A) 3 minute AMRAP
Burpee Box Jump 20/12
Rest 2 minutes
B) 6 minute AMRAP
12 Front Squats 95/95
12 Ring Dips
Rest 2 minutes
C) 3 minute AMRAP
Burpee Box Jump 20/12
Rest 2 minutes
*Your score is the total number of rounds completed during the 6 minute AMRAP + total number of burpee box jumps completed in the last 3 minute AMRAP. Your score in part C cannot be higher than your score in part A. The point here is to work on consistent pacing over different time domains.
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January 19, 2014
1) Back Squat
5 x 9 @ 65% – Rest no more than 90 seconds between sets.
2) 12 minute AMRAP
1 Rope Ascent
3 Power Snatches (95/65)
5 C2B Pull-ups
7 Thrusters (same barbell as snatches)
Rest 30 seconds
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January 17, 2014
1) Snatch
Establish 1RM (yes, foam blocks will be used)
2) 12 minute AMRAP:
3 HSPU
6 C2B Pull-ups
9 Hang Squat Cleans 95/65
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January 16, 2014
1a) 4×8 Front Squat
1b) 4×12 KB Bench Press
2) “Annie”
Compare to 28OCT13
50, 40, 30, 20 and 10 reps:
Double-unders
Sit-Ups
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January 15, 2014
We have 3 important updates today:
1. Registration is now open for the 2014 CrossFit Open
-If you’ve never completed the Open before, trust us, it will change your outlook on life. You’ll be doing the same WODs that CrossFitters across the world are doing together. The energy and sense of community is amazing. We’ll be programming the Open WODs as they are released at CFER, so you might as well register and submit your scores!
2. Registration is now open for Paleo Challenge 2.0
-This is a Paleo Challenge internal to CFER. Haven’t done a Paleo Challenge before? Do it. Did you do the LuRong Challenge in the fall? Well it turns out most LuRongers have already signed up again. That speaks for itself!
3. Registration for the 2014 Online Judges Course is now Open
-Take the course. It’ll make you a better CrossFitter. Which in turn, of course, makes you a better person. Seriously though, it’s only $10 and you’ll get a lot out of it. Having a certified judge is required this year for athletes looking to go to Regionals.
For Total Rounds:
4min AMRAP
10 GHD Med Ball Situps (20/14)
10 Burpees
Rest 2min
4min AMRAP
15 Wall Balls
15 Push-Ups
Rest 2min
4min AMRAP
50′ Overhead Walking Lunge
50 Lateral Hurdles
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January 14, 2014
Added a #BeastRiver stream to the side of the website.
If it’s awesome, tag it.
1) For time:
5 Burpees
Rest 10 seconds
10 Burpees
Rest 30 seconds
15 Burpees
2) Push Press
Establish 3RM
3) 3 Rounds For Time
250m Row
10 Ring Dips
10 Power Snatches (75/45)
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January 13, 2014
1a) 3 x ME Strict Pull-ups
1b) 3 x ME Strict HSPU
2) 2012 Open Workout 12.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
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