CrossFit En Fuego http://www.crossfitenfuego.com Don't Just Break a Sweat... Feel the Burn! Tue, 21 May 2013 00:35:57 +0000 en-US hourly 1 http://wordpress.org/?v=3.4.2 WOD (Monday) http://www.crossfitenfuego.com/2013/05/wod-monday-32/ http://www.crossfitenfuego.com/2013/05/wod-monday-32/#comments Tue, 21 May 2013 00:35:57 +0000 Jennifer http://www.crossfitenfuego.com/?p=12640 (A)
Floor Press
3, 3, 3, 3, 3, 3

(B)
Complete a 10 minute AMRAP of:
– 1 Knees-to-Elbows
– 1 Push-Up
– 2 Knees-to-Elbows
– 2 Push-Ups
– 3 Knees-to-Elbows
– 3 Push-Ups
…continue adding a rep until time runs out.

(C)
Optional:
Strict Pull-Ups
3 x 5-10

 
 

Sara


]]> http://www.crossfitenfuego.com/2013/05/wod-monday-32/feed/ 0 WOD (Wednesday) http://www.crossfitenfuego.com/2013/05/wod-wednesday-32/ http://www.crossfitenfuego.com/2013/05/wod-wednesday-32/#comments Thu, 16 May 2013 12:07:46 +0000 Jennifer http://www.crossfitenfuego.com/?p=12633 “Schmalls”

~ Start with an 800m run then:
- 50 Burpees
- 40 Pull-ups
- 30 Pistols
- 20 Kettlebell Swings (1.5 pood)
- 10 Handstand Push-ups
* 2 Rounds.
~ End with another 800m run.
 
* All for time.
* 45 minute cut off *

 
 
Happy Birthday Nati!!!!!!!

Katie at the RAID Games

]]> http://www.crossfitenfuego.com/2013/05/wod-wednesday-32/feed/ 0 WOD (Tuesday) http://www.crossfitenfuego.com/2013/05/wod-tuesday-33/ http://www.crossfitenfuego.com/2013/05/wod-tuesday-33/#comments Wed, 15 May 2013 02:26:13 +0000 Jennifer http://www.crossfitenfuego.com/?p=12629 (A)
Gymnastics Skill Work:
- Forward Rolls
– Headstands
- Headstand into Forward Roll

(B)

Every Minute On the Minute For 16 Minutes Complete:
~ Even Minute = Power Snatch + Hanging Power Snatch (heavy)
~ Odd Minute = 200m Shuttle Run
 
 
Happy Birthday to Mark P!!!

]]> http://www.crossfitenfuego.com/2013/05/wod-tuesday-33/feed/ 0 WOD (Monday) http://www.crossfitenfuego.com/2013/05/wod-monday-31/ http://www.crossfitenfuego.com/2013/05/wod-monday-31/#comments Tue, 14 May 2013 18:23:22 +0000 Jennifer http://www.crossfitenfuego.com/?p=12624 (A)
1 1/4 Front Squats
7 x 2
* Rest 1 minute between sets.

(B)
Complete a 15 Minute AMRAP of:
- 10 Push Presses (95-135/65-95)
- 15 Sit ups
-20 Double Unders
 
 

Rainbow River Tubing Trip

 
]]> http://www.crossfitenfuego.com/2013/05/wod-monday-31/feed/ 0 WOD-Monday http://www.crossfitenfuego.com/2013/05/wod-monday-30/ http://www.crossfitenfuego.com/2013/05/wod-monday-30/#comments Tue, 14 May 2013 00:21:40 +0000 Jennifer http://www.crossfitenfuego.com/?p=12620  

(A)
Front Squat (1 ¼)
– 7 x 2

(B)

WOD:
– 10 Push-Press (95/65)
– 15 Sit ups
-20 Double Unders
*15 min AMRAP
 

 

]]> http://www.crossfitenfuego.com/2013/05/wod-monday-30/feed/ 0 Happy Mother’s Day http://www.crossfitenfuego.com/2013/05/happy-mothers-day-2/ http://www.crossfitenfuego.com/2013/05/happy-mothers-day-2/#comments Sun, 12 May 2013 17:09:33 +0000 Jennifer http://www.crossfitenfuego.com/?p=12613 Happy Mother’s Day to all of the incredibly super En Fuego Mommas out there!!!!!!!

 

 

]]> http://www.crossfitenfuego.com/2013/05/happy-mothers-day-2/feed/ 0 WOD-Monday http://www.crossfitenfuego.com/2013/04/wod-monday-29/ http://www.crossfitenfuego.com/2013/04/wod-monday-29/#comments Tue, 23 Apr 2013 01:42:54 +0000 Jennifer http://www.crossfitenfuego.com/?p=12608 (A)
Bench Press
- 5 x 5
 
(B)
– Weighted Sit ups:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
-Push ups:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

*Optional: 2 rounds
 
 
 
 
 
]]> http://www.crossfitenfuego.com/2013/04/wod-monday-29/feed/ 0 WOD (Thursday) http://www.crossfitenfuego.com/2013/04/wod-thursday-30/ http://www.crossfitenfuego.com/2013/04/wod-thursday-30/#comments Fri, 19 Apr 2013 03:21:10 +0000 Jennifer http://www.crossfitenfuego.com/?p=12602 (A)
- 200M Shuttle Run
- 10 Pull-Ups
– 20 Sit-Ups
* 4 Rds For Time.

(B)
Barbell Good Mornings
3 x 8-12

 

Best of luck to Nate and Katie at the RAID Games this weekend!!!

]]> http://www.crossfitenfuego.com/2013/04/wod-thursday-30/feed/ 0 WOD (Wednesday) http://www.crossfitenfuego.com/2013/04/wod-wednesday-31/ http://www.crossfitenfuego.com/2013/04/wod-wednesday-31/#comments Thu, 18 Apr 2013 01:19:10 +0000 Jennifer http://www.crossfitenfuego.com/?p=12596 Stations:
-Back Squat = 5 reps @ 70-75% 1 rep max
-Battling Ropes = 1 minute max effort
-Sliders = 30 meters
-Hand Release Push ups = 1 minute max effort
-Lateral Raises (Chains) – 30 seconds max effort

5 Rounds NOT For Time.

*Rest as needed between stations.
 
 

DALE

 

JEN


]]> http://www.crossfitenfuego.com/2013/04/wod-wednesday-31/feed/ 0 WOD (Tuesday) http://www.crossfitenfuego.com/2013/04/wod-tuesday-32/ http://www.crossfitenfuego.com/2013/04/wod-tuesday-32/#comments Thu, 18 Apr 2013 01:10:12 +0000 Jennifer http://www.crossfitenfuego.com/?p=12592 (A)
Skill Review:
-The Snatch
(B)
For Time Complete:
21-15-9 of
-Snatches (95/65)
-Box Jumps (24/20)
***Every minute on the minute complete 3 Burpees.
***WOD starts with 3 Burpees.
(C)
Rest 5 minutes then complete:
5 Minute AMRAP of
-10 V-Ups
-15 Side Plank Hip Touches
- 20 Butt Ups
 
]]> http://www.crossfitenfuego.com/2013/04/wod-tuesday-32/feed/ 0