CrossFit East Village http://www.crossfiteastvillage.com Downtown San Diego's New Total Fitness Gym Fri, 03 Feb 2012 04:00:40 +0000 en hourly 1 http://wordpress.org/?v=3.1.2 Two To Tango http://www.crossfiteastvillage.com/2012/02/02/two-to-tango/ http://www.crossfiteastvillage.com/2012/02/02/two-to-tango/#comments Fri, 03 Feb 2012 04:00:40 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3921 2/3/2012

Partner 1:

10 DL

20 Air Squats

Partner 2:

Plank holds while P1 is completing their exercises.

Both partners run 300M and then switch.

If P2 stops or drops the plank position then P1 must complete 10 burpees before the run.

 

]]> http://www.crossfiteastvillage.com/2012/02/02/two-to-tango/feed/ 0 Heavy-Duty http://www.crossfiteastvillage.com/2012/02/01/heavy-duty/ http://www.crossfiteastvillage.com/2012/02/01/heavy-duty/#comments Thu, 02 Feb 2012 06:41:15 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3915 1/2/2012

Clean & Jerk

1-1-1-1-1

Begin with multiple reps at lighter weights to warm up and get a feel for the movements.

Make 5 attempts with the heaviest weight you can, adding weight each time if possible.

Rest plenty between max efforts.

*Optional

As fast as possible complete:

50 Kettlebell Clean & Jerks using a KB in each hand.

]]> http://www.crossfiteastvillage.com/2012/02/01/heavy-duty/feed/ 0 Boiling Double http://www.crossfiteastvillage.com/2012/02/01/boiling-double/ http://www.crossfiteastvillage.com/2012/02/01/boiling-double/#comments Wed, 01 Feb 2012 11:33:48 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3901 2/1/2012

As fast as possible complete 2 rounds of:

Run 200M

20 Wall Balls

Run 200M

20 Ball/ bag slams

 

 

]]> http://www.crossfiteastvillage.com/2012/02/01/boiling-double/feed/ 0 Cold Shoulder http://www.crossfiteastvillage.com/2012/01/31/cold-shoulder/ http://www.crossfiteastvillage.com/2012/01/31/cold-shoulder/#comments Tue, 31 Jan 2012 15:43:54 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3902 DELAYED 1/31/12 WOD
Cold Shoulder

3 Rounds for Time:
15 Spider-Man Push Ups
10 Kettle Bell Sumo Deadlift High Pulls
15 Mountain Climbers
10 Kettle Bell Sumo Deadlift High Pulls
15 Hindu Push-Ups (aka Dive Bombers)
10 Kettle Bell Sumo Deadlift High Pulls
15 Ring Dips
250m Row OR
300m Run

]]> http://www.crossfiteastvillage.com/2012/01/31/cold-shoulder/feed/ 0 CFEV PAR-TAY! http://www.crossfiteastvillage.com/2012/01/30/cfev-par-tay/ http://www.crossfiteastvillage.com/2012/01/30/cfev-par-tay/#comments Mon, 30 Jan 2012 21:45:11 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3896  

Come on Down!!! BYOB(ooze)-M(eat)…this is another grilling party so please bring something to grill or any appetizer (lets keep it paleo and gluten-free people!!).  6-9 pm Friday, February 3!!

]]> http://www.crossfiteastvillage.com/2012/01/30/cfev-par-tay/feed/ 0 Where To Begin? http://www.crossfiteastvillage.com/2012/01/30/where-to-begin/ http://www.crossfiteastvillage.com/2012/01/30/where-to-begin/#comments Mon, 30 Jan 2012 10:25:23 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3890 1/30/2012

Complete the following Mini workouts in any order you like.

Mini WOD #1

20 Pistols (1-Legged Squats) each leg

*Use a box, band or squat rack to spot you if needed.

Mini WOD #2

30 Overhead Squats

Mini WOD #3

Row 2k as fast as possible

 

 

]]> http://www.crossfiteastvillage.com/2012/01/30/where-to-begin/feed/ 0 F’ing Friday http://www.crossfiteastvillage.com/2012/01/27/fing-friday/ http://www.crossfiteastvillage.com/2012/01/27/fing-friday/#comments Fri, 27 Jan 2012 07:15:50 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3887 1/27/2012

For 300M

Lunge 5 times.

Drop and do 5 push-ups.

]]> http://www.crossfiteastvillage.com/2012/01/27/fing-friday/feed/ 0 Deadbug http://www.crossfiteastvillage.com/2012/01/26/deadbug/ http://www.crossfiteastvillage.com/2012/01/26/deadbug/#comments Thu, 26 Jan 2012 09:06:30 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3884 1/26/2012

5 Deadlifts

5 Get-ups

7 Deadlifts

7 Get-ups

9 Deadlifts

9 Get-ups

11 Deadlifts

11 Get-ups

]]> http://www.crossfiteastvillage.com/2012/01/26/deadbug/feed/ 0 Kerplunk! http://www.crossfiteastvillage.com/2012/01/25/kerplunk/ http://www.crossfiteastvillage.com/2012/01/25/kerplunk/#comments Wed, 25 Jan 2012 08:37:22 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3877 1/25/2011

3 Rounds of:

Row 500M

15 Thrusters

15 Pull-ups

]]> http://www.crossfiteastvillage.com/2012/01/25/kerplunk/feed/ 0 20 Reps http://www.crossfiteastvillage.com/2012/01/24/20-reps/ http://www.crossfiteastvillage.com/2012/01/24/20-reps/#comments Tue, 24 Jan 2012 12:49:07 +0000 CFEV Admin http://www.crossfiteastvillage.com/?p=3869 1/25/2012

20 Rep Back Squats

Go heavy. Pick a weight that you find 10 reps to be challenging with and in one set take it up to 20 reps!

Breath as much as needed in between reps but do all 20 without re-racking the bar. Have a spotter work with you and count out your reps.

Warm up with a few lighter sets at lower reps to feel out the best weight to use.

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