CROSSFIT WEST ESSEX

Announcements:

All athletes competing in the Reebok CrossFit Open:  WOD 1 will be performed on Thursday afternoon with  make up times on Saturday morning.  Please schedule a time with us today.

Thursday is athlete choice/make up day.  Classes are at 4,5,6, & 7.

Announcements:

All athletes competing in the Reebok CrossFit Open:  WOD 1 will be performed on Thursday afternoon with  make up times on Saturday morning.  Please schedule a time with us today.

Strength:

Power Cleans 5×5

WOD:

4 Rounds:

5 Power Cleans (75% of 5×5)

10 HSPU

25 Air Squats

400 M Run

CF Endurance:

8 x 200 M Run, :30 Rest

WOD:

15:00 AMRAP

20 Push Press #95/#65

20 Bar Facing Burpees

20 Pull Ups

Announcements:

CFWE will be closed for morning  classes today.  Afternoon are on as regularly scheduled.

There’s still time to sign up for the Reebok CrossFit Open.  Register by Wednesday 2/22.  WOD 1 will be released Wednesday at 8:00 pm.  http://games.crossfit.com/

Strength:

Front Squats 5×5

WOD:

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Rest Day

Announcements:

CFWE WILL BE CLOSED THE MORNING OF FEBRUARY 20TH.  AFTERNOON CLASSES ARE ON AT 4, 5, 6, & 7.

Partner WOD

9AM & 10AM

CrossFit West Essex @ Frost Bite 2012

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Announcements:

CFWE WILL BE CLOSED THE MORNING OF FEBRUARY 20TH.  AFTERNOON CLASSES ARE ON AT 4, 5, 6, & 7.

Strength:

Push Press 5×5

WOD:

15:00 AMRAP

15 KB Sumo HP 24kg/16kg

15 Wall Ball

15 Knees to Elbow

Frost Bite 2012

Announcements:

CFWE WILL BE CLOSED THE MORNING OF FEBRUARY 20TH.  AFTERNOON CLASSES ARE ON AT 4, 5, 6, & 7.

ATHLETE CHOICE/WOD MAKE UP DAY. 

TRY ONE OF THE REDSHED CROSSFIT COMPETITOR WODS!!

CF Endurance:

4 x 400 M Run, :60 Rest

WOD:

3 Rounds:

20 Thrusters #95/#65

20 Ring Dips

800 M Run

Announcements:

Congratulations to all the competitors at FrostBite 2012.  Below is the link of final results and a few pictures posted to our facebook page.

http://frostbitecompetition.com/

http://www.facebook.com/CrossFitWestEssex?v=wall

CF Endurance:

5:00 Max Calorie Row

WOD:

20:00 AMRAP

10 Hang Cleans #115/#75

7 Up & Overs

20 Air Squats

7 Up & Overs