Level 1
30 Seconds All Out on AirDyne
200m Run
12 Pull Ups
Rest 4 minutes.
4 times.
Level II
30 Seconds All Out on AirDyne
200m Run
4 Muscle Ups
Rest 4 minutes.
5 times.
Post fastest and slowest split times.
ATTENTION ATHLETES: CrossFit East County will be hosting the weekly workouts that are going to make up The CrossFit Games Open Qualifiers. Any and all athletes that are in the area are welcome to get their workouts validated at CFEC and not have to have their workouts submitted by video. You will have to pay the entry fee to HQ to compete in The Open, but in order to have your workout judged at CFEC there will be a $2 fee. The times to have your workouts validated will be Fridays at 6:00 p.m. and Saturdays at 12:00 p.m. each week. The Open starts March 15. For more information phone Paul @ 619-709-1276.
5:15am
L1
Chrissy 2:25/2:36 Rx
Chase 2:00/3:16 Rx
Dustin V. 1:36/-
Adam 2:35/3:28
Charlotte 3:25/3:60
Deborah 3:03/3:56
Jack 3:56/4:28 Rx
Shelly 2:15/2:32
LII
Don 1:36/2:21 Rx
I think it’s time to order some new kettlebells:
http://ironskullfitness.com/
8am
LI
Baron 1:55/2:13Rx
Julie 2:00/2:06Rx
Mallory 2:20/2:45Rx
Chris A. 1:42/1:48Rx
Ed M. 1:48/2:10Rx
David K. 1:40/2:02Rx
Liza 3:09/3:30
9am
LI
Dusty 2:12/2:26Rx
Tina F. 2:09/2:33Rx
Spears 1:59/2:07Rx (15 pull-ups,Doh!)
Jeff A. 1:46/1:53Rx
Sabrina 2:15/2:30Rx
LII
Chad 1:40/2:09Rx
10:15am
Roselynn 1:57/2:00
Amy 2:12/2:25 Rx
Jason 1:53/1:56 Rx
12pm
L2
Joey 1:26/1:44Rx
Lenny 2:26/3:45
Tony A. 2:17/3:26Rx
Jeff M. 3:24/4:25
Phil: those are bad asssss!! And they’re not even much more than a normal KB
Jon- I’ll check and see if they have a wedding registry. Way cooler than getting some new silverware.
I’d like to say THANK YOU to Teshina, Tony A and Paul for helping me with my muscle-up technique over the past few weeks. I had two goals coming into CFEC: one was to get the ring muscle-up RX and two is to get the pistol RX. Today I was able to get my first RX muscle-up (plus 12 more during the WOD). Thank you for your guidance in reaching one of my goals. Next week I begin my battle with the “pistol”!
Nice Jeff. I’m happy for you. Make sure you try to do a few more in the next few days, so you don’t forget how to do them. Welcome to the “Muscle Up Club.”
L1 Cam 2:50 / 4:00
Thanks for the motivation
5pm
L1
Ally 2:19/2:38Rx
Jarodd 1:53/1:58
Eric 2:40/3:00Rx
Amelia 2:04/2:09Rx
Chad D. 3:10/3:47
Chris T. 2:05/2:12Rx
Matt 2:24/3:09Rx (row)
Alex 1:52/1:54Rx
Emily 1:54/1:57Rx
Kristi 2:17/3:14Rx
L2
Steve-O 3:07/9:34Rx
Jon 1:44/2:06Rx
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