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CFES Wods 10.30.2017-11.04.2017

10/29/2017

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We would like to extend a very big THANK YOU to everyone who came out and made our annual Barbells for Boobs event so much Fun. Thank you to the athletes from CrossFit Stone, Delta Life Fitness, and Naturally Strong with Nonie who came out and took part in our event. A HUGE Thank You to the community at Yellowhammer Fitness for raising a considerable amount of money on our behalf.  Also, thank you to Dr. CJ DePalma from The Movement Dr., as well as Ed Dismukes, and Sam and Suzanne from Zurvita for offering your talents and products to our clients!

SCHEDULE CHANGE FOR 10/31/2017 TUESDAY: IN LIGHT OF HALLOWEEN ON TUESDAY, WE WILL ONLY HOLD 4 AND 5 PM CLASSES. PLEASE ADJUST YOUR SCHEDULE IF NEEDED. We hope everyone has a fun evening with their family!


10.30.2017

“16.5”
21-18-15-12-9-6-3 reps of:
Thrusters (95/65)
Bar-facing Burpees
 
10.31.2017
Hang Power Clean: 5-5-3-3-3-2-2-2-1-1-1
 
11.1.2017
5 Rounds for Time, of:
7 Pull Ups
21 Wall Ball Shots (20/14)
 
11.2.2017
Bench Press: 5-5-3-3-3-2-2-2-1-1-1
 
11.3.2017
3 Rounds for Time, of:
600m Run
30 Kettlebell Swings
30 Abmat Sit Ups
 
11.4.2017
“Team Jackie”
In Teams of 4, complete the following:
5K Row
150 Thrusters (45/35)
75 Pull Ups
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CFES WODS 10.23-10.28.2017

10/22/2017

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MRS. WODBOSS GETS HER FIRST STRICT MUSCLE UP!
10.23.2017
 A.
Thruster (From rack) – 18 Minutes to 3RM
B. “Rahoi”12 MINUTE Amrap of:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees
 
10.24.2017
 A. 3 Snatch Deadlift + 2 Hang Power Snatch + 1 BTN Snatch Grip Push Jerk
B. “Randy”
Power Snatches for Time (75/55) 

10.25.2017
A. Deadlift – 5-5-3-3-3-2-2-2-1-1-1
 
10.26.2017
5 Rounds for Time, of:
200m Run
10 DB Snatches Left Arm (50/35)
200m Run
10 DB Snatches Right Arm (50/35)
 
10.27.2017
Back Squat: 5-5-3-3-3-2-2-2-1-1-1
 
10.28.2017
BARBELLS FOR BOOBS WORKOUTS RELEASE THURSDAY EVENING
B4B Event is from 10:30-12:30 Saturday Morning - All are Welcome!!!

 
 
 
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CFES WODS 10.16 - 10.21.2017

10/15/2017

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10/16/2017
A. Deadlift – 5-5-5-5 (12 Minutes, be fast, aim to get to a tough, but doable 5rep)
B. Push Press – 3-3-3-3 ( 12 Minutes, be fast, aim to get to t a tough, but doable 3 rep)
C. FRAN: 21-15-9 Reps, for time, of
Thrusters (95/65)
Pull Ups
 
10/17/2017
Snatch: 5-5-3-3-3-2-2-2-1-1-1 

10/18/2017
5 Rounds, Each for Time, of:
25 Calorie Row
9 Box Jumps (30/24)
 
Rest 90 Seconds Between Rounds
 
10/19/2017
A. Split Jerk – 2-2-2-2-2
b. Front Squat – 5-5-5-5
C. “Mini-Elizabeth”For Time, Complete the Following:
9 Squat Cleans (185/125)
15 Ring Dips
7 Squat Cleans
12 ring Dips
5 Squat Cleans
9 Ring Dips
 
10/20/2017
Clean & Jerk: 5-5-3-3-3-2-2-2-1-1-1 
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10/21/2017
5 Rounds for Time, of:
35 Air Squats
20 KBS (70/35)
15 Burpees

 
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CFES Wods 10.09 - 10.14.2017

10/7/2017

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10.09.2017
 A. 
2 Cleans + 3 Front squats + 2 Split Jerks
B. 
5 Rounds for Time, of:
7 Toes to Bar
12 KB Swings (52/35)
 
10.10.2017
A. 3 Hang Power Snatch + 1 OHS
B. 12 Minute AMRAP, of:
2 Ring Muscle Ups*
8 Box Jumps
16 Slam Balls (30/20)
 
*8 Pull Ups is the scale for today
 
10.11.2017
7 Rounds for Time, of:
200m Run
7 Thrusters (95/65)
 
10.12.2017
A. Bench Press 2-2-2-2-2
B. 4 x 350m Row
 
10.13.2017
A. Bent Over Row: 5-5-5-5-5
B. 3 Rounds for time, of:
7 SDHP (75/55)
14 Ring Dips
28 Walking Lunges
 
10.14.2017
50 Hang Power Cleans (95/65)
40 Box Jumps (24/20)
30 HSPU
20 Toes to bar
10 x 100m shuttle sprints 

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CFES WODS 10.02-10.07.2017

10/1/2017

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10.2.2017
A. Hang Power Clean - 18 Minutes to 3RM
B. 21-15-9 Reps for Time, of:
Hang Power Cleans (115/75
Burpees Over the Bar
 
10.3.2017
A. Strict Press – 6-6-6-6-6
B. 12 Minute AMRAP of:
21 KBS (53/35)
42 Double Unders
63 Air Squats
 
10.4.2017
5 Rounds for Time, of:
300m Run
9 Pull Ups
12 Deadlift (155/105)
 
10.5.2017
A. Back Squat -10-10-10
B. Push Press: 7-7-7-7
C. 75 Back Extensions (Break up as necessary)
 
10.6.2017
4 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
 
10.7.2017
With a Partner Complete the Following Work
30 Clean & Jerks (135/95)
100m run*
30 Snatches (115/75)
200m Run*
30 Thrusters (95/65)
300m Run
30 OHS (75/55)
400m Run*
 
*Both partners run together and can not begin barbell work until both are back to station

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  • Home
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