TBT to the FIRST ANNUAL Turkey Throwdown. This years is fast approaching, DETAILS SOON!
Wednesday 10.17.18
So much awesome in one picture.
1. Hang Squat Snatch
heavy single for the day
2. “High Roller”
3 RFT:
600m Run
21 Hang Squat Snatch (75/55)
Tuesday 10.16.18
Power Clean
build to a heavy set of 5 TnG
2. “Guard Rail”
AMRAP 3:
12/9 Cal Bike/Row
9 Power Cleans (115/80)
-Rest 3:00-
AMRAP 3:
12/9 Calorie Bike/Row
7 Power Cleans (135/95)
-Rest 3:00-
AMRAP 3:
12/9 Cal Bike/Row
5 Power Cleans (155/105)
***SAVE THE DATE***
Saturday, October 27 @ 10am-Noon
Annual CFE Costume WOD!
Costumes MANDATORY!
BE THERE!!!
Monday 10.15.18
What a wonderful weekend indeed. Stoked to see everyone this week!
Front Squat
E2M x 5 sets
3 Reps, climbing
2. “Fire Truck”
5 RFT:
200m Run
12 Pull Ups
8 Front Squats (135/96)
Wednesday 10.10.18
Parker Johnson - already dreaming about that HOOK GRIP! Welcome to the world, Beautiful, we are SO excited to meet you!
Push Press
Heavy Triple
2. “Long Gone”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest
Tuesday 10.09.18
Power Clean
EMOM x 9
Min 1-3: 3 Reps
Min 4-6: 2 Reps
Min 7-9: 1 Rep
2. “Inside Out”
For time:
800m Run
21 Power Cleans (155/105)
400m Odd Object Run
15 Burpee Box Jump Overs
Monday 10.08.18
Michelle, Jean and Carol being the rockstars that they are!
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders
Friday 10.05.18
Start planning your costumes - this years Costume WOD is on Saturday, 10/27 from 10am-Noon!
Clean & Jerk
Build to a heavy double
2. “Twist & Shout”
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
Thursday 10.04.18
Majestic Andy rowing on the Charles River!
“Amphibious”
3 RFT:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row
Wednesday 10.03.18
#WednesdayWisdom
Push Press
Heavy set of 10
2. “Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.
3. Weighted Planks
3x1:00 - MAX LOAD
Tuesday 10.02.18
Great people celebrating a great dude’s birthday.
“Two Tone”
30-20-10:
Hang Power Clean (115/80)
Calorie Bike
Directly into…
10-20-30:
Deadlifts (205/145)
Calorie Row
Monday 10.01.18
Front Squat
3x5, across
2. “Wasabi”
For time:
1000m Run (5x200m)
40 Pull Ups
30 Front Squats (135/95)
20 Bar Facing Burpees
Thursday 9.27.18
Throwback Thursday to a few short weeks ago! #TheGreatestPeople
“Back Seat”
AMRAP 18
40/30 Calorie Bike
30 Abmat Sit Ups
20 Dumbbell Box Step-Ups (35/20’s to a 20” box)
Wednesday 9.26.18
FAKE NEWS!!!
“Gwen”
For load:
15-12-9
Clean & Jerks (Unbroken Touch and Go)
2. Deadlift
3x3 @ 82%
3x2 @ 87%
3x1 @ 92%
Tuesday 9.25.18
CONGRATULATIONS MANDY!!!
“Under Fire”
4 RFT:
400 Meter Run
15 SDHP (95/65)
9 Burpee Box Jump Overs (24/20)
2. Body Armor
50 Bench Press Repetitions (115/105)
*Every break = 15 GHD Sit Ups
Monday 9.24.18
Timbo smashing intervals on THE ORIGINAL ROWER!!!
“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories
*Squat Loads Increase Every 30 Reps:
Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)
2. Dips
3x5, weighted
5x2, weighted
1 set of MAX REPS @ bodyweight
(kipping allowed)
3. Core Work
8 Tabata Rounds, Alternating (4 each)
-V-Ups/Tuck-Ups/Bicycle Crunches
-Plank Hold
Thursday 9.20.18
Throwback Thursday with these two beautiful ladies! Circa 2012!!!
“Dried Meat”
For Time:
1 Mile Run
200 Double Unders
30 Deadlifts (135/95)
800 Meter Run
100 Double Unders
20 Deadlifts (135/95)
400 Meter Run
50 Double Unders
10 Deadlifts (135/95)
Wednesday 9.19.18
Weightlifting Wednesday
1. Strict Press
Heavy Single
2. Push Press
Heavy Triple
3. Push Jerk
Heavy set of 5
4. “Go Time”
AMRAP 10
10/7 Calorie Bike
15 Push Ups
20 Abmat Sit Ups
Tuesday 9.18.18
1 Likes, 1 Comments - CrossFit Earned (@crossfitearned) on Instagram: "No better way to start the day than with the ZDT Squad! #CrossFitEarned #ZeroDarkThirty #Squad..."
“Chain Gang”
Teams of 3
AMRAP 25:
40 Pull-ups
50 Burpees
60 Thrusters
Round 1: 55/35
Round 2: 65/45
Round 3: 75/55
Round 4: 95/65
Monday 9.17.18
Turkish Get-Up
build to a moderate set per arm
2. “E-Brake”
3 RFT:
400m Run
20 DB Snatches (50/35)
20/15 Calorie Bike
3. Back Squat
3x9 @ ~70%