Friday 1.19.2018

One day grasshopper...

1. “Guts and Glory”
For Time: 
21 – 15 – 9:
Row for Calories
Thrusters (95/65)

15 – 12 – 9:
Assault Bike for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Overhead Squats (95/65)

2. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between

3. Strict Handstand Push-ups
AMRAP 7:
20 Double-Unders, 1 Strict Handstand Push-ups
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
...

Thursday 1.18.2018

CFE ladies belong behind bars :)

1. “One-Two Punch”
Teams of 2*:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

*Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on

2. ROMWOD

Friday 1.12.2018

Swole and Flexy

1. “Buddy-Buddy"
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (135/95)
100/70 Calorie Schwinn Bike

2. Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

3. On the Minute x 12 (3 Rounds)
Minute 1 – 21/16 Calorie Row
Minute 2 – 18/14 Calorie Row
Minute 3 – 15/12 Calorie Row
Minute 4 – Rest

Thursday 1.11.2018

Troll hair, don't care

1. “Curve Ball”
For Time: 
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)

2. ROMWOD

Wednesday 1.10.2018

Come in for the fitness, stay for the friendships

1. 3-Position Power Snatch
Build to a Heavy Complex

2. “Power Wheels”
AMRAP 3:
12/9 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
12/9 Calorie Assault Bike
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Assault Bike
4 Power Snatches (135/95)

3. Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
:30 Seconds Max Reps Strict Handstand Push-ups

Tuesday 1.9.2018

1. "Dirty 30"
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

2. Back Squat
5 Reps @ 80%
2 Reps @ 83%
5 Reps @ 80%
2 Reps @ 86%
5 Reps @ 80%
2 Rep @ 89%
Rest as needed between

3. Midline Conditioning
8:00 Ski Erg*
*On the 2:00, 4:00, 6:00 – 10 GHD /20 AbMat Sit-Ups

Monday 1.8.2018

When your gym friends just plain make fun of you...

1. Barbell Conditioning
EMOM 5
5 Touch and Go Power Clean and Jerk 

2. "Wiped Clean"
5 Rounds on the 4:00
30 Air Squats
20/15 Cal Row
7 Clean And Jerks (115/80)

3. Barbell Reverse Lunge
2x20 Steps (10 each leg)

Thursday 1.4.2018

Strong women lift each other up

*** Snow Day***
CrossFit Earned will be closed for ALL Classes, here is a workout to be performed at home today:

1. "Home Free"
AMRAP 15
5 Hand Release Push Ups
10 Reverse Lunge Steps
15 Sit Ups

2. Snowed-In Photo Contest
Post your best CrossFit Themed Photo and tag CrossFit Earned!! 

Wednesday 1.3.2018

<3

1. 3-Position Squat Clean
Build to a Heavy Complex

2.“Clean Shave”
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

3. Gymnastic Conditioning
Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups*
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds
*Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

Tuesday 1.2.2018

Celebrating good times had and great times to come!

1. “First Degree”
27-21-15-9
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20) 
Push Presses (75/55)
Calorie Row

2. Power Snatch
3-Position Power (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

3.Midline
4 Sets, Not For Time:
10 Strict Toes to Bar
15 Good Mornings

Thursday 12.28.2017

This is what it's all about <3

1. "Make-Ups and GOATs"
Choose 1 of the following options

OPTION 1: 
20 min EMOM
Min 1: GOAT 1
Min 2: GOAT 2

Option 2:
Interval Work (Tuesday)
4 Rounds
2:00 Ski
1:00 Left Arm DB Snatch (50/35)
1:00 Right Arm DB Snatch (50/35)
2:00 Rest

Option 3:
Gymnastic intervals (Wednesday)
6 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
5 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
4 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)

2. ROMWOD

Wednesday 12.27.2018

Dynamic Duo

1. "Cleaning House"
5 Rounds
80' DB Front Rack Lunge (50/35)
5 Power Cleans (155/105)

2. Misfit Snatch Complex
Every :90 for 9 min (4 rounds)
2 Complex @ 70% OR build through each set

3. Interval Work
6 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
5 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)
Rest 2:00
4 Rounds
3 Bar Muscle Ups
6 HSPU
9 KB Swing (53/35)

Friday 12.22.2017

Grind

“12 Days of CrossFit”

1 Squat Snatch (135/95)
2 Box Jumps (24″/20″)
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 Burpees
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Oz. Beer! Or 12 Burpees

Workout flows as follows:
1 Squat Snatch
2 Box Jumps, 1 Squat Snatch
3 Push Presses, 2 Box Jumps, 1 Squat Snatch
4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 Squat Snatch

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