The awesome Traina Family working out together!
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- The awesome Traina Family working out together!
Workout of the Day
“Cindy” with a Clean
Thursday, 17 May 2012 22:19
0 Comments
Wellness:
(A)
“Cindy”
-5 Band Assisted Pull-Ups
-10 Push-Ups
-15 Squats
*20 Minute AMRAP
(B) Rest 5 minutes then,
-50 Sit-Ups
*Not for time
Fitness:
(A)
*20 Minute AMRAP of:
1 round of “Cindy”
-5 Pull-Ups
-10 Push-Ups
-15 Squats
Then…
-1 Clean (95-135/85-95)
(B) Rest 3-5 minutes then,
-50 Weighted Sit-Ups
*Not for time
Competition:
(A)
10-12 minutes to work up to a heavy Split Jerk.
(B)
*20 Minute AMRAP of:
1 round of “Cindy”
-5 Pull-Ups
-10 Push-Ups
-15 Squats
Then…
-1 Hanging Clean (185/115)
(C)
-50 Weighted Sit-Ups
We are glad to welcome Jaime to the En Fuego Family!!!
W.O.D.
Wednesday, 16 May 2012 21:51
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Wellness:
(A)
Bench Press
5 x 5
(B)
Run 200m x 3
@ 75% of Full Max Effort
Rest 3 minutes in between each
Fitness:
(A)
Bench Press
5 x 5
(B)
1oom Sprints x 6
Rest 2 minutes in between each
Competition:
(A)
Bench Press
Find 1 rep max
(B)
1oom Sprints x 6
Rest 2 minutes in between each
(C)
Work on kipping ring dips
(D)
DB Lateral Side Bends
3 x 12-15 (per side)
Happy Birthday Nati!!! (Tuesday)
Wednesday, 16 May 2012 21:50
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Wellness:
(A)
Goat Work
Suggestions: kipping, double unders…etc
(B)
-10 Push-Ups
-20 Walking lunges
*3 Rounds
-10 Wallballs
-20 Butterfly Sit-Ups
*3 Rounds
Fitness:
(A)
Goat Work
Suggestions: kipping h.s.p.u, double unders, rope climb…etc
(B)
-10 Handstand Push-Ups (ladies 6)
-10 Pistols (alternating)
*3 Rounds
-20 Wallballs
-20 Toes-to-Bar (15 ladies)
*3 rounds
For Time
Competition:
(A)
Snatch
-75% x 1 x EMOM for 12 minutes
(B)
-10 Handstand Push-Ups (ladies 6)
-10 Pistols (alternating)
*3 Rounds
-20 Wallballs
-20 Toes-to-Bar (15 ladies)
*3 rounds
-For Time
Happy Birthday!!!
TOTAL!
Monday, 14 May 2012 22:01
0 Comments
Wellness
(A)
Back Squat
3, 3, 3, 3, 3
(B)
Strict Press
3, 3, 3, 3, 3
(C)
Deadlift
3, 3, 3, 3, 3
Fitness
CrossFit Total
* Find your 1 rep max for back squat, strict press, and deadlift. Must be completed in that order and meeting the ROM requirements. Your “CrossFit Total” is the combined total of all three maxes.
Competition
(A)
CrossFit Total
* You have 10 minutes for each lift to find your 1 rep maxes.
(B)
For time complete:
- 500M Row
- 50 Double Unders
- 400M Row
- 40 Double Unders
- 300M Row
- 30 Double Unders
- 200M Row
- 20 Double Unders
- 100M Row
- 10 Double Unders
Happy Birthday Marky Mark!!!
Great work today everyone! Whether you PR’d or didn’t, remember that you walked in the door, gave it your absolute all… and that is the only thing that matters.
Thursday
Friday, 11 May 2012 23:09
0 Comments
Wellness
(A)
Ring Holds
4 attempts aiming for 10-20 seconds (rest 90 seconds)
(B)
For Time Complete:
- 25 Hanging Knee Raises
- 50 Plate Jumps
- 100 Mountain Climbers
- 200M Run
Fitness
(A)
Ring Dips
5 x 6-8 (use a band if necassary, but hit full ROM)
(B)
For Time Complete:
- 25 Knees-to-Elbows
- 50 Double Unders
- 100 Mountain Climbers
- 200M Sprint
(C) Rest 3-5 minutes then,
Complete at least 5 minutes of either rowing, running, or biking at a moderate pace.
Competition
(A)
Snatch Balance
50% x 1 x 2
60% x 1 x 2
75% x 4 x 1
(B)
Weighted Ring Dips
4 x 6-8
(C)
Reverse Tabata Deadlift Hold
* 10 second hold, 20 second break. Fellas=315, Ladies=225.
(D)
For Time Complete:
- 25 Toes-to-Bar
- 50 Sit-Ups
- 100 Double Unders
- 200M Sprint
*Everyone stretch your calves and hammies after the WOD.
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