Posts By: CrossFit En Fuego Coaches

WOD

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Strength:
Big Tires
-10 Flips
~4 Rds~
Conditioning:
-25 Box Jumps
-25 Push-Ups
-25 Sit-Ups
~5 Rds~

Rob warming up with some sledge hammer drills

WOD

Posted by & filed under WOD.

Strength:
Bent-over row – 10, 10, 5, 5
 
Conditioning:
-Overhead walking lunge  (50ft.)
-10 pull-ups
~5 rounds for time~
 
Jen: “Norm, what round are we on?”
Norm: “I don’t even know what day it is!”
Awesome job Norm!!!
James was so pumped today for his second workout that he didn’t even bother changing before the warm-up.

“Food Inc.”

Posted by & filed under WOD.

If you haven’t seen this movie yet, you should! It is a great documentary about the current food industry. The information it reveals is both scary and sick, which is exactly why you should watch it. Know where your food comes from. Remember, we put this stuff into our bodies!!! I have attached the trailer and found out from Rob that you can watch the entire movie for FREE at Netflix if you are a member.   

[youtube=http://www.youtube.com/watch?v=Rjh5aZKgtSY]

WOD

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Warm-Up:
Joint Mobility
-100 Jump Ropes
-5 Pull-Ups
-10 Push-Ups
-15 Squats
2 Rds.
Strength:
Deadlift – 10, 5, 5, 3
Conditioning:
-10 Pistols (per side)
-10 Ring Dips
AMRAP in 15 minutes

WOD

Posted by & filed under WOD.

Strength:
Shoulder Press – 10, 10, 5, 3 reps
Conditioning
-400 M Run
-10 Crawlers
-10 Single Arm Dumbbell Presses (10 per side)
~4 Rds.~
Core:
-20 Sit-Ups
-10 Kness-to-Elbows
-20 Sit-Ups
-10 Knees-to-Elbows
Way to push through this everybody. We had two newcomers, Chris and Eric, experienced their first CrossFit workout! Good work Norman, you have already come a long way from your first session.