100 Double Unders
25 Cleans 95#/63#
25 Burpees
75 Double Unders
20 Cleans
20 Burpees
50 Double Unders
15 Cleans
15 Burpees
25 Double Unders
Then.
400m Run
50 Toes to Bar
400m Run.
Post times.
Coaching Tips: Scale load and movements to match your current fitness level. The cleans are full squat cleans. 4 to 1 ratio of singles to D/U's. CFEC burpees:chest to deck and no knees touch the ground at all. Bonus: 1 minute taken off total time if first set of 100 double unders are straight setted.
CFEC trainer Jon Brininger, practices exactly what he preaches. We all want to congratulate Jon B. on his being accepted into nursing school. He works just as hard in the class room as he does in the gym. Way to go, Big Jon B.
Thanks for the kind words Paul! It’s pretty funny seeing my knees almost touching the ground on those dips haha
Congratulations, Jon! Carmie will let you wrap her up as a first-aid gauze mummy if you need to practice.
I have a favor to ask from all my favorite trainers…As you know SDPD lost an Officer in the line of duty last night. I did not have the pleasure to work with Officer Chris Wilson but he was a 17 year veteran and dedicated his entire 17 year career at Southeast. In case some did not know Ja’Rodd is also an Officer at Southeast and was also involved in a shooting not to long ago. I consider everyone as CFEC family but what I also know is a large of amount of this family is also in law enforcement. I am requesting we have a hero workout sometime soon not only to honor Officer Wilson but also to remember those Officers and Deputies who continue to put their lives on the line everyday to protect us. Hopefully you guys can make this happen!
Yvette
5:15am
Diana 19:59 Rx/-
Teshina 19:29 Rx/7:48 Rx
Jack 25:45/10:03
Steve-O 23:38 Rx/7:03 Rx
Newman 15:06 Rx/-
Paul 18:43 Rx/-
8am
Dusty 35:10Rx/– 79 D/U PR
Liza 43:24/11:22 (25 T2B) 39 D/U PR
9am
Bill 26:42Rx/11:01Rx
Tina 29:39Rx/9:51Rx
Chrissy 48:54Rx/11:32Rx
Chad 25:14Rx/9:20 (GHD Sit-Ups) 90 D/U PR
Rebecca 20:40Rx/9:20Rx
Michelle Z. 35:20Rx/–
Monica 23:21Rx/9:41Rx
Yvette,
You know we would be more than happy to accommodate any HERO workout for the all important LEO’s that need honoring. You can invite any and all LEO’s to partake in the event when it happens. Thank you for the suggestion. You are all a very important part of what makes up our CrossFit East County close knit family. We’ll make sure it happens soon.
10:15am
Briley 22:47Rx/8:23 (GHD situps)
Alex 31:09Rx/10:28Rx
Jarodd 19:15/–
Yvette, I thought this might be an appropriate WOD, they do it a lot at LEO/SWAT crossfit certs around the country.
“Randy” is a CrossFit Hero WOD named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. He is survived by a wife and two children. Randy first appeared on the CrossFit website 13 February 2008.
For time: 75# power snatch, 75 reps
12pm
Lenny 26:43Rx/–
Amelia 22:03Rx/–
Jeff A. 23:27/6:24 (50 sit-ups)
Brittany 26:50/3:00 (50 sit-ups only)
Randal 21:42Rx/7:46Rx
5pm
Justin D. 21:40Rx/7:19Rx (Row)
Kim 29:34/2:04 (50 sit-ups only)
Yvette 26:11Rx/10:58Rx
Sloane 24:34 (400m Run-no D/U’s)/12:18Rx (Row)
Robert 24:17Rx/5:58Rx
Hey JB, your knees are almost hitting the ground because you’re getting such Awesome depth on those dips! Way to go boy!
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