Posts By: CrossFit En Fuego Coaches

WOD

Posted December 7th, 2009 by CrossFit En Fuego Coaches & filed under WOD.

Strength:

Front Squat – 10, 10, 5, 5

Conditioning:

10 Push-Ups

10 Deadlifts (moderately heavy) 

50 Jump Ropes

*4 Rds

WOD

Posted December 4th, 2009 by CrossFit En Fuego Coaches & filed under WOD.

Strength

Bench Press 10, 10, 5, 5

Then…

21-15-9 reps

Pull-ups

Burpees

Great job this week everybody. Check out the schedule link to see the rest of  December’s classes.   Have a wonderful weekend.  

WOD

Posted December 3rd, 2009 by CrossFit En Fuego Coaches & filed under WOD.

25 Box Step Ups

25 Kettle Bell Swings

5 rounds

 

Core Work

25 sit-ups

25 leg lifts

25 sit-ups

25 leg lifts

WOD

Posted December 1st, 2009 by CrossFit En Fuego Coaches & filed under WOD.

Skill

Press/Push Press

 

Then…

100ft of broad jumps

15 press/push presses

AMRAP in 20 minutes

WOD

Posted November 30th, 2009 by CrossFit En Fuego Coaches & filed under WOD.

Warm-Up

Joint Mobility

25% + Sprints

 

Strength

Back Squat: 10, 10, 5, 5

 

Then…

400 M Run

10 Bent-Over Barbell Rows

10 Kness to Elbows

-5 Rds-

Good job on the squats today! You will notice that your strength will develop fairly quickly with the continued development of good, solid, and balanced form.