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Monthly Archive for: ‘October, 2015’

  • 10/30/2015


    CFE – CrossFit

    Warm-up

    (No Measure)

    3 Rounds

    200m Run

    10 Push Ups

    10 Good Mornings

    Weightlifting

    Snatch (1 RM (on a 15 min running Clock))

    Metcon

    Metcon (Weight)

    10 min EMOM

    6 Pull Ups

    2 Snatches

    *once a weight is chosen you cannot increase or decrease the weight

    **Only have one chance to successfully complete each snatch

    **Score is total weight moved

  • 10/29/2015


    CFE – CrossFit

    Warm-up

    (No Measure)

    2 Sets

    10 Glute Bridges

    10 Back Extensions

    30 Sec Hollow Hold

    Gymnastics

    Metcon (2 Rounds for time)

    Max Plank Hold

    Rest 2 mins

    Max Plank Hold

    Metcon

    Metcon (AMRAP – Reps)

    4 Rounds

    1 Min Max Row for Cals

    1 Min Max Burpees

    1 Min Max Sit Ups

    1 Min Rest

  • 10/28/2015


    CFE – CrossFit

    Warm-up

    (No Measure)

    10 Air Squats

    10 Slam Balls

    50 ft Bear Crawl

    Weightlifting

    Hang Clean+Power Clean+Push Jerk+Jerk

    Every 2 mins for 12 Mins

    x1 @70-80% (of clean and jerk)

    Metcon

    Metcon (Time)

    For Time

    10 Power Cleans (155/105))

    20 HSPU

    30 KB Sumo Deadlift High Pull (53/35)

    40 Wall Balls (20/14)

    30 KB Sumo Deadlift High Pull (53/35)

    20 HSPU

    10 Power Cleans (155/105)

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

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