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L-Sit (Accumulate 90 total seconds in L-sit hold) Scale: 1. seated single leg raises x 3 sets (8 each leg) 2. knees over waist in support x 90sec Metcon (Time) For time: 500m row 2 min rest 1000m row 3 min rest 1500m row
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Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) 5 RFT: 10 cal bike 10 push-press 10 box jumps F/M: 65/95, 20/24
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Handstand Walk (Accumulate 100 Ft. ) Scale: 300 ft. tall bear crawl Metcon (AMRAP – Rounds and Reps) AMRAP 25 400m run 20 wall-balls 10 hang-power clean 5 pull-up F/M: 85/115, 14/20
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CrossFit Elizabethtown – CrossFit Metcon (3 Rounds for reps) 5 AMRAP 50 Double Unders 12 Deadlifts 95/75 Rest 2:00 5 AMRAP 50 Double Unders 9 Power Snatches 95/75 Rest 2:00 5 AMRAP 50 Double Unders 6 Overhead Squats 95/75
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Front Squat 5@75% 3@85% 1+@95% Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Situps 10 Burpees
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