WOD: 2x6min with 3min rec

50 Squats

20 Wallball 20/16

Sellout:

2x Max Rep Weighted Pull-up 25/10

Thursday February 23, 2012

WOD: 6 RFT

Press till failure @ ½ BW

20 T2B

Sellout: 3x3

Max Height Box Jump

Endurance with Coach Kimmie

6am @ The Box

Short/Intermediate Course 10 x Leeder Hill

Long Course 15 x Leeder Hill

Rest/Recovery is the jog/walk back down

Amnesty

Monday February 20, 2012

Strength: Max Rep

Bench

@ 85%

@87%

@90%

@92%

Sellout: 2min

Max Rep Push-ups

Tuesday February 21, 2012

Should Sugar Be Taxed?

http://www.cbc.ca/video/news/audioplayer.html?clipid=2197665735

Pick 1

2k Row

or

2mile Run

Pick Another 1

50 Burpees

or

50 4-count Mountain Climbers

Strength: 3-3-3-3-3

Deadlift @ 90%

Sellout: 3x10

GHD B&HE

DB Calf Raise

Saturday February 18, 2012

ONE WOD TIME!

Warm-up @ 9:15

WOD: Start Time @ 9:30

15 MIN POST WOD CF OPEN Q&A SESSION

WOD:  60 minutes

Weighted walk/run 45/25

1-Wherever you are at 30 minutes, you turn around!

2-Bring a backpack to hold your weight.

3-Pack it with your stuff or weights from the box.

The CF Open for Beginners by Aaron Carr

Strength:

5-5-4-4-3-3

Press @ 85%

Skill Work:

Snatch

Thursday February 16, 2012

18 minutes of:

5 Burpees

1 Muscle-up

or

Jumping MU

or

1 DHPU + 1 Dip

Thursday’s 6:00am Endurance Group

Meet @ Eli Whitney Museum

Armory Hill Repeats

Short Course 4 x

Mid-Distance 6 x

Long Course 8 x

2 min recovery between repeats

Amnesty

Monday February 13, 2012

WOD: 30-20-10

DU

Push-ups

Sit-ups

Mountain Climbers (2-count)

Tuesday February 14, 2012

Row: 1000m TT

~5min Rec~

Run: 1 mile TT

Denise Minger - Paleo Summit from Sean Croxton on Vimeo.

Complete: 22min cap

20 Rope Climbs

20 HSPU (45 if not rx)

Saturday February 11, 2012

WOD: 10RFT

2 Cleans or 3 P. Cleans @ 90%

Crack Dash

Athletes:

We will be registering the gym this week for the CF OPEN.  Make sure you select ECC as your home location.  We will not be allowing athletes to complete that week's workout by appointment (as we did last year).  We would like the atmosphere to be competitive and lively.  To do this, we need athletes to be their to compete, cheer and coach. So if you plan on signing up to compete in the Open, make sure you understand that ECC will be doing the workouts on Saturday.  

Strength: 5x

Max Rep Back Squat @ BW

3 Box Jumps

Sellout: Skill Work (if time remains)

Thursday February 9, 2012

Rounds Till Failure

2 Bench @ 87%

3 DHPU

Sellout: 3x

Max Dips

6:00am Endurance Coached by Kimmie:

5K TT: Meet @ ECC

Amnesty

Last chance for current members to submit their goal sheet.  Jess has made a Google Doc. Now it's so easy a caveman could do it: CLICK HERE FOR GOAL SHEET !

Monday February 6, 2012

WOD:

5min Burpees

4min Pull-ups

3min Squats

2min KTE

1min KBS

Tuesday February 7, 2012

WOD:

800m Run

10! Wallball & Sit-ups

800m Run

Strength:  Pick 2

3x6 Press @ 85%

3x2 OHS  @ 90%

3x1 Snatch @ 87%

Saturday February 4, 2012

Skill-Work:

L-sit ½  Rope Climbs

L-sit Pull-ups

Muscle-ups

WOD: Cindy till Broken*

5 Pull-ups

10 Push-ups

15 Air squats

*No rest: transitions from movement to movement need to be seemless.

***See Comments Section for this week's Endurance Team Group Run Saturday Morning****

WOD: 10-8-6-4-2

Floor Press @ 70% of Max

60sec Plank Hold

Sellout: 2x3 Rope Climbs~LONG PANTS

Thursday February 2, 2012

Strength: 3 reps until you fail

FS @ 87%