Tuesday

WOD

"Helen"

3 rounds for time of...

400m run

21 KBS

12 Pull ups

CFE

We will be running with FRCC!

Today's track workout will be lead by The Foothills Running and Cycling Club at 5:45p at Bell Middle school.

Warm-up: 1 1/4 miles Workout: 2 sets of 1x400 - 1X1200 recovery 400 after each interval Cool Down: 4x400

YOGA @ 7PM !!!

Monday

WOD

Get big and be somebody!

Power Clean

3.3.3.3.3.3.3

Increase weight with each set. Rest 30-45 seconds between each set.

Skill - Snatch.

CFE

Swim

50 m. max effort swim. Rest 20 seconds

Do this as many times as possible in 20 min.

Run.

400m Recover 30 seconds.

AMRAP in 20m

Saturday "Intro WOD"

We just got in some new "equipment" come check it out!

WOD

As many rounds as possible in 15 minutes of...

3 pull ups

12 broad jumps (do 5 burpees every 6 jumps)

15 push press

CFE

Ride 1-2 hrs on your own at a moderate pace.

Friday

"Forrest was NO JOKE"

WOD

"Partner workout"

Person 1 ...........While......... Person 2

Row 500m .......................Holds body weight off of the ground

3 muscle ups ....................Holds L-sit

50 wall ball ......................Holds handstand

Run 400m ........................Holds wall sit.

Teams switch after each movement.

CFE

SWIM

following warm up

100m

200m

400m

200m

100m

Final 100 should be within 5 sec +/- of your first 100m. If not, this is a scratch. Tread water without hands for 2 minutes if you scratch.

Thursday

WOD

In honor of Megan's birthday,

"Megan"

1mile run

25 pass throughs

800m run

25 wall ball

400m run

25 push ups

You're 25 today right Megan?!?!?!

Alternate "Megan"

2k row

25 pass through

1k row

25 wall ball

500m row

25 push ups

Wednesday "Ladies night"

We have several blank spaces on the TYE record board. Come do fill in the spots, and see how long they stand!

WOD

"Fran"

21-15-9 repetitions of

Thrusters (65, 95)

&

Pull ups

CFE

You wanna run after Fran?!?!?!?!

8:15 CFE will be a WOD tomorrow.

Tuesday 10/5

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

WOD

"Forrest"

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

CFE

Track run,

Max effort...

1600

800

400

Recovery runs at 50% in reverse direction 1 lap (400m)

Another Hero WOD for a guy I worked with...

http://www.crossfit.com/

That makes 3 on the main site so far. Expect to see all three in the coming days!!

Forrest

Murph

Mcghee

Posting new TYE records on the board. You are welcome to challenge any standing record at any time.

WOD

Back Squat-Heavy

5-4-3-2-1

3 sets of 3 min weighted step ups. 1 min recovery between sets.

CFE

SWIM

Following warm up,

25 easy, 25 race pace, 25 sprint.

without stoping.

8,10, or 12 rounds

Run

1 min easy jog

1 min at race pace

1 min max effort

Repeat 8, 10, or 12 times

Saturday 10/16

Click on the link to view the full screen!

Rod's WOD

53 second dead hang

53 pushup/dip pass throughs

53 squat jumps

Happy Birthday!

Open Gym/Spin

BYOB Spin session 10AM-2PM

RUN

Mile Repeats at the Track- following the Bike

Friday

WOD

Partners workout

#1 Performs 50 air squats while #2 holds chair sit. Then switch.

# 1 performs 40 push ups while # 2 holds plank. Switch

#1 performs 30 double unders while #2 rests. Switch.

#1 performs 20 pull ups while # 2 free hangs on the rock rings. Switch

# 1 performs 10 hand stand push ups while #2 holds handstand. Switch

SWIM

Following warm up,

100m all out effort

recover 30 seconds

200m. Recover 1min.

Repeat 2,3, or 4 times

100m all out effort.

The goal is to have the final 100 be equal to the first.

Thursday 10/14

"This is quick, but not quite painless!"

WOD

"Amanda" ... on roids!

Row 1K

50 wall ball

Run 1 mile.

2 or 3 rounds for time!

Climb FIT!!

I am not sure what Adam has in store, but it is sure to be creative!

OLY.

Work on your olympic lifting. Class starts @ 6p

Yoga

follows Olympic lifting