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"Elizabeth"
21-15-9 reps of
Clean 135 lbs. (scale as needed)
Ring Dips
for time
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Attention CrossFit Encinitas members and guests. Tomorrow's FREE workout will be held at CrossFit Encinitas at 10:30 a.m. instead of 9:30 a.m. Please make a note of it and tell anyone who might need to know. Thank you.
Row 5K Meters or
Run 5K if you don't have a rower handy.
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Check out our DECEMBER SPECIAL!
Rack Jerk
3-3-3-2-2-2-1-1-1
A rack jerk is when you take the bar from a rack and perform a jerk without cleaning it first.
3 Rounds for time
50 sledge hammer smash (25 ea. side)
25 Wall ball
15 Knees to elbows
Everyones tummies are probably a little full so we are going to take it easy today.
3 rounds for time
5 push-ups
10 dumbbell thrusters (5 lb. dumbbells)
15 jumping jacks
remember not to push to hard, we wouldn't want anyone to loose there lunch or anything.
Remember the workout of Saturdays are FREE so bring a friend it won't be too hard today. :-)
Back Squat
5-5-5-5-5
3 rounds for time
25 wall ball shots (20 lbs.)
20 double unders
15 knees to elbows
Congratulations to Bruce Levy for getting his first couple of muscle ups. Great job Bruce.
We will be having our FREE Saturday workout tomorrow at 9:30 so come down and burn off that Thanksgiving meal (or meals!)
"Fran"
21-15-9
Thrusters 95 lbs.
Pull-ups
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CrossFit Encinitas will be closed for Thanksgiving and Friday the 23rd morning but we will be open Friday at 1:00 p.m. and for the FREE WOD on Saturday at 9:30 a.m.
"Cindy"
Do as many rounds as possible in 20 minutes of
5 pull-ups
10 push-ups
15 squats
or
"Mary"
Do as many rounds as possible in 20 minutes of
5 Handstand push-ups
10 pistols (one legged squats)
15 pull-ups
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There will be no class this morning. There will still be class at 1:00 p.m.
Come on down to our FREE workout of the day. It will be held at CrossFit Encinitas at 9:30 a.m.
Perform each exercise for 1 min. followed by 30 sec. rest at which time you will rotate to the next station.
Wall ball
Row
Pull-up
Sit-up
Squat
Push-up
Kettlebell swing
Box Jump
The score is the sum of the total number of reps completed from each station (calories on the row).
Knees to Elbows.
Kettlebell Work
Today practice proper technique with different kettlebell exercises. If you have already mastered the swing, snatch, and clean and jerk work on some flips or KB juggling.
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CrossFit Kids Encinitas working on the Clean and Jerk.
Sand bag clean and press
5-5-5-5-5
Rest 5 min.
3 rounds for time
500 meter row
15 knees to elbows
12 ring dips
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This weekends FREE workout will be held at CrossFit Encinitas at 9:30 a.m. Hope to see you there.
All exercises performed in tabata intervals (20 sec. work followed by 10 sec. rest performed 8 times.) with a 1 minute rest between exercises. Score by adding the lowest number of reps completed in each of the 8 intervals (cal on the rower).
Squat BTB (this is were you rest in the bottom position of the squat for each 10 sec. interval.)
Sit-up (ab mat or GHD if you have one handy)
Box jump
Row
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Congratulations to Jon Dette for getting his first couple of ring dips!
"Diane"
21-15-9 reps of
Deadlift 225 lbs.
Handstand Push-up
Scale the deadlift weight accordingly. 225 is a weight to strive for for most or may be to easy for some of you monsters out there. There are many ways to scale the handstand push-ups as well. Check out some of these videos for ideas
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20 OHS
15 Pullups
10 Ring pushups
5 Swings
20 Pullups
15 Ring pushups
10 Swings
5 OHS
20 Ring pushups
15 Swings
10 OHS
5 Pullups
20 Swings
15 OHS
10 Pullups 5 Ring pushups
Father and son on the pull-up bar at this Saturdays FREE workout of the day!
21-15-9 Reps of
Dumbell Thrusters (35 lbs.)
Pull-ups
Ball Slams
Push-ups
Come join us for our FREE WOD today. It will be held at 9:30 a.m. at CrossFit Encinitas. See you there.
Power Snatch
Work your way up to heavy doubles
2-2-2-2-2
3 Rounds for time
6 Box jump (You want the highest box you can get. Each jump should be near maximum effort.)
15 L-pull ups
10 hand stand push-ups
Dang! Those CrossFit Encinitas t-shirts look good in action.
This weeks FREE Work out of the day will be held at CrossFit Encinitas at the usual 9:30 a.m. time. Remember it is FREE every week for all so bring family members, friends, neighbors, or who ever else you would like to punish, I mean get fit.
3 rounds for time
Run 800 Meters
50 squats
40 sit-ups
30 push-ups
20 pull-ups
Thanks to Max Shank, CrossFit Encinitas Trainer, for covering for me while I was away on state active duty with the Army National Guard for the wild fires.
-Tim Wheeler
Front Squat
3-3-3-3-3
Deadlift
3-3-3-3-3
Shoulder Press
3-3-3-3-3
Ande and Mason Levy spending some brother sister time at CrossFit Encinitas Kids!
For time:
10 pull-ups
10 two armed swings
10 pull-ups
10 right armed push-presses
10 pull-ups
10 left armed push-presses
10 pull-ups
10 right armed snatches
10 pull-ups
10 left armed snatches
10 pull-ups
Select either a 35, 55, or 70 lb. dumbell or a 1, 1.5, or 2 pood kettlebell (a pood is 16 kg.).
Rafael of Gracie Barra San Diego. Nice form!
Overhead Squat
5-5-5
Rest 3 min.
3 Rounds for time
20 KB swings
15 Wall ball shots
10 pull-ups
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Good new! All classes will resume as normal starting tomorrow, Monday November 5th. If you have any questions please contact Tim at 760-855-8820.
warm up with lunges push ups and light calisthenics-make sure to stretch. Then:
Run 800m x 2
Run 400m x 4
Run 200m x 4
Run 100m x 5
20 Burpees
Rest as needed in between sprints and before burpees
post lowest time for each distance.
A track is the best place for this workout or you can approximate distance.
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