TIM'S GYM

SATURDAY WOD

Saturday's workout will happen at 10:30 at the gym.

WOD
3 rounds for time:
10 manmakers with 35lb db
row 500m
25 wall balls 20lb ball

Happy halloween. 

WOD

Power Clean and Jerk
1-1-1-1-1

For Time:
3 rounds
20 kb swings with 20kg kb
10 Burpee Broad Jumps
20 ball slams
Post loads and times to comments. 

WOD

Front Squat
5-5-5-5-5

5 rounds for time:
15 deadlift x 185lb
15 ring dips
15 pullups
15 pushups
15 box jumps
15 jump squats

Scale as needed. Post times to comments.

Classes this week

1pm classes will be held on monday, wednesday and friday of this week.

As of now, saturday's free WOD will be held at 10:30, but check site for changes.

-Max

WOD:

Pullup 1-1-1-1-1

TGU 2-2-2-2-2

Pullups and TGU done as a superset.

rest, then 3 rounds for time of

20 wall ball shots

500m row

Bad News

Bad news folks. We have been extended. We are not sure when they will release us but they said maybe the 31st or 1st of Nov. Please continue to do the WOD from the main site or any of the others linked at the bottom of this page.

no trainig

tim has been deployed with the national guard for at least the next 7 days. no training will take place until further notice. please check www.crossfit.com for the wod. sorry for any inconvience.

WOD

"Fran"

21-15-9 reps of

95 lb thruster (scale accordingly)

pull-ups

Post times to comments

CrossFit Encinitas now has t-shirts.  I don't have them for sale on the website yet but if you are interested in one contact Tim at 760-855-8820 or tim@crossfitenc.com

FREE WOD

Come on down to todays FREE Workout of the day. 

It will be held at CrossFit Encinitas at 10:30 a.m. instead of the usual 9:30 a.m.  See you there!

WOD

3 Rounds for time

25 wallball

15 ring dips

10 L pull-ups

Post times to comments

Check this out.  A new fighting gym in Carlsbad.  It sounds awesome.

http://www.pilotbuilt-trainingcenters.com/

Remember tomorrow's FREE workout will be held at CrossFit Encinitas at 10:30 instead of 9:30.  Please make a note of it and pass the word.  Thanks.

WOD

"Helen"

3 Rounds for time

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

Yancy Ellis just joining the CrossFit Encinitas team.  Great job on those power cleans!

Attention CrossFit Encinitas members and guests.  This Saturdays FREE WOD will be held at CrossFit Encinitas at 10:30 a.m. with Max.  Please make a note of it and pass this information on to any who might attend.  Thank you.

WOD

Power Clean

3-3-3-3-3

Rest 5 min.

Row 2500 Meters for time.

Post loads and times to comments

WOD

5 Rounds for time

20 double unders

15 push-press

10 pull-ups

Post times to comments

WOD

3 Rounds for time

Dumbbell power snatch x 12 (6 each side) x Heavy

Overhead squat x 15 x Moderate

Sledge hammer smash x 40 (20 each side) Replace sledge hammer with 10 lb slam ball.

Post times to comments.

Jon D. can officially due a chin over the bar pull-up, and here's the proof.  At 6'4'' 235 lbs. that is no small feat.  Jon's hard working is definatly paying off!

Canceled

Today's FREE WOD is CANCELED due to rain.  Normally we would relocate to the gym but today there is a Kettlebell Seminar being held there.  Please let anyone you know who was going to come that it is CANCELED.  It's too bad to because look at what we had to play with.  Next weeks class time will change and will be anounced shortly.  Please check the website for Oct. 20th details.

CrossFit Encinitas has new toys

WOD

WOD

5 Rounds for time

D/B Thrusters 20

D/B Hang Squat Cleans 15

Renegade rows 10 (ea. side)

Post times and questions to comments

Remeber, this Saturdays FREE WOD will be held at San Dieguito Academy (High School), 800 Sante Fe. dr., Encinitas CA 92024 at 9:30 am.  We just got some new toys so come on down and try one of our workouts out, for FREE.

WOD

"Kelly"

5 rounds for time

Run 400 Meters

30 Box jump (24 in. box)

30 wall ball shots (20 lb. ball)

Post times and questions to comments.

Max Shank, CrossFit Encinitas trainer going big.  Max deadlifted 506 lbs. for a new PR.  Who knows how much more he would have done if he didn't run out of room on the bar.

WOD

Sandbag Carries!

Find a Hill.  Pick up a heavy sandbag (whatever heavy is to you)  heave it onto one shoulder and run/walk fast up the hill.  Come back down the hill, that's 1.  Do 5-10 depending on the length of the hill and weight of your sandbag, make it hard.  After completing the carries find an object between hip and shoulder height, a height you can pick the sandbag up from the ground and throw over.  Again this will vary depending on the weight of your sandbag.  Toss the bag over run to the other side and toss back over using the opposite side of your body.  Remember to stay tight.  Keep your midsection very tight to protect you back on all sandbag drills.  For sandbag construction click HERE.  Good luck and have fun!

WOD

3 Rounds for time

20 Kettlebell Swings (Heavy)

15 Burpees

10 Windshield Wipers

Post times to comments

WOD

20 rep Back Squats

3 sets

Post Loads to comments

WOD

Sprint and Agility Drills!

Todays FREE WOD will be held at San Dieguito Academy (High School) Field.  Hope to see you there.

WOD

5 Rounds for time

Turkish get-up sit-up x 20 (10 each side)

Hang dumbbell clean x 15

Slam ball x 15

Parallet Push-ups x 15

Post times to comments

Remember tomorrows FREE WOD will be held at San Dieguito Academy field (San Dieguito High School).  To get there exit from the 5 freeway Sante Fe Dr. in Encinitas, head east and San Dieguito Academy will be on your left about 3/4 of a mile up, you can't miss it.

For more info call Tim at 760-855-8820 or email at Tim@CrossFitEnc.com

WOD

5 Rounds for time

20 Kettlebell Swings

20 Kettlebell Overhead lunges (10 each. side)

20 Wallball 20 lb. ball

Post times to comments

Remember this Saturdays FREE WOD will be held on the field of San Dieguito Academy (formely San Dieguito High School).  Please call Tim with any questions 760-855-8820.

WOD

Deadlift

3-3-3-3-3-3-3                                                         

Here are some pics of last Saturdays FREE WOD.

This Saturdays WOD will be held at San Dieguito Academy (San Dieguito High School).  If you have any questions please contact Tim at 760-855-8820.

WOD

5 rounds for time

10 Overhead Squats 45 lb.

10 Jumping Squats 45 lb.

10 Good Mornings 45lb.

10 L-pull-ups

Post times to comments

WOD

Practice jerk technique

Practice with various weights, behind the neck, push jerk and split jerk.  The goal here is technique, not maximal weight.

Check out these videos

Jerk Video 1

Jerk Video 2

Push Jerk Video 1

Push Jerk Video 2