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3 rounds for time of:
1/2 Tabata row (4 rounds of 20 sec sprint / 10 sec rest)
25 Sit-ups
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Pyrros Dimas Snatch
Leonid Taranenko 265.5 WR Clean & Jerk
3 rounds for time of:
10 burpees
10 pull-ups
10 sandbag halfmoons (5 each side)
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Work outs courtesy of Greg Everett of Catalyst Athletics and Performance Menu.
"Tim's Gym"
From left to right, Mason L., Tim W. Andie L.
3 rounds for time of:
8 (3 KB snatch + 1 OHS)
15 clapping push-ups
25 push-ball
Old timers lifting!
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Polish National Training Hall Part 2
Polish National Team Training Hall
3 rounds of:
Front plank
Lateral planks
Hold each plank as long as possible without mechanical failure
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COOKING FOR HEALTH & PERFORMANCE
3 rounds for time of:
25 Double-unders
10 1-arm DB split snatch (per arm) - 15-20% BW
10 GHD sit-ups
On 1-arm DB split snatches, alternate the split lead leg on each rep, but do all reps on the first arm before switching to the second arm.
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Mason L. front squating.
3 rounds for time of:
20 KB swings
20 Pull-ups
20 Windshield Wipers (sub lying hip swing)
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For those just tuning in the workouts we are now performing were designed by Greg Everett's of Catalyst Athletics and The Performance Menu. To learn more about the CA WOD please click on the link to left.
3 rounds for time of:
50 m sprint
10 box jumps
20 cross chops
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Snatch deadlift percentage is based on your best snatch, unless your snatch is considerably low relative to your pulling strength; in this case, take the final set of DLs to a tough but manageable triple.
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Thanks to Sage Burgener for coming down and conducting a great Olympic Weightlifting seminar! If you missed this one and are interested in learning the olympic lifts then let us know, we can have her down again in a few months if there is enought interest.
Starting Monday of next week we will be performing the CA (Catalyst Athletics) WOD starting from their first cycle (back in October). To learn more about the CA WOD please check the link on the left side of this site. Thanks to Greg Everett for the OK to use his awesome workouts.
CrossFit Encinitas will no longer be holding its FREE workout on Saturdays! We are moving into a much smaller space (1 car garage) which can not support more than 1 or 2 people at a time. Please continue to check the site as the workouts will be great. This message will remain up until next Monday so everyone has a chance to see it. Thanks to all of our supporters.
Front squat – 78% x 2 x 5
Clean pull – heavy single
Rack jerk behind the neck – heavy single
3 rounds for time of:
16 1-arm DB split snatches – 15% BW
20 KB cross-chops
25 kipping pull-ups
This is the CA (Catalist Athletics) WOD for today's date.
Our Friends at Mikes Gym
WOD
Clean 4x1 70%
Clean Pull 2x1 80%
Rack Jerk 3x3 70%
Front Squat 3x3 80%
% for the Clean and Jerk movements are of 1RM of C & J. % for front squat is of 1 RM of front squat.
3 rounds for time
12 ball slam
15 kipping pull-ups
18 box jump
Turkish Get-Up
3x3 (3 sets of 3 ea. side) Heavy! If you don't have a heavy enough kettlbell then experiment with barbell turkish get-ups.
Push-Press
3x3
Front Squat
5x3
Rest 5-10 min.
Row 2500 Meters as fast as you can
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America's own Casey Burgener at the Beijing Olympic Test Event.
180 kg Snatch!
Rest!
Snatch
Heavy Single
Clean and Jerk
Heavy Single
Back Squat
Heavy Single
More weightlifting! 1980 Olympics
There is no FREE workout today or next week.
Power Snatch
Heavy Single
Power Clean
Heavy Single
Rack Jerk
Heavy Single
3 Rounds for time
15 Kettlebell swings
15 Box jumps
15 Ball Slams
Remember. There is no training tomorrow or next Saturday.
Go for a light jog
Row a few K at an easy pace
Go for a swim
Do some light bag work
There will be no training this Friday evening and NO FREE SATURDAY training or olympic weightlifting this week or next week due to the Olympic Weightlifting Seminar. There are still a few spots left open so sign up soon if you are interested.
Pull-ups!
5 sets of max L-pull-ups
5 sets of max dead hang pull-ups
alternate grips from palms facing to palms away every other set.
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Check out this video I saw in one of my classes. We were talking about gross motor skills vs. fine motor skills and how they overlap in skills such as rock climbing.
Snatch high-pull
3x3 (3 sets of 3)
Rack Jerk
3x3
5 rounds for time
250 M row
25 double unders
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Gracie training hard for her upcoming dance recital.
Snatch
Work your way up to a heavy single
Clean and Jerk
Work your way up to a heavy single
Front Squat
5x2 90% of your 1 rep max (5 sets of 2 reps)
3 Rouds for time
20 wall ball
15 pull-ups
10 glute-ham develpoer sit-ups
CrossFit Encinitas Kids/Teen program
Check out this video of CrossFit Encintias trainer Max Shank!
3 Rounds for time
Dumbell Snatch x 10 ea. side
Burpees x 15
Pull-ups x 20
Check out this video of Feng from Hyperfit USA located in Michigan. That is a 24in. box, 24kg. kettlebell, and 20lb. d-ball.
Power Clean
3x2 (3 sets of 2 reps)
Shoulder press
3x5
Overhead Squat
3x5
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