100125 WOD “CFE Workout”

Workout: “Crossfit Endurance

5×5 Weighted Step ups

Use 24″ box, alternate legs each step but 1 leg must remain on the box at all times.  Leg must come to full extension at top of box before the other leg is placed on the box.  Goal is to increase weight each set of 5, but if you’re new to the movement, keep the same weight.

After weighted step ups, rest 5 min, then complete:

5 Rounds For Time:
6 Ring Push Ups
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.

Post weights used on step ups and time to complete WOD.


Article: “Low Carb Eating Tips“, Food Renegade

“When people first try to reduce their carbs, they find it hard to give up the convenience of all those grains. What do you eat instead of sandwiches for lunch? How do you give up pasta or rice as a dinner-time staple? What do you eat instead of cereal or muffins or pancakes for breakfast? Or, they can’t imagine giving up their sweet tooth. How do you go without dessert????!!!”



Filed under WOD's

2 responses to “100125 WOD “CFE Workout”

  1. Done at Russian River Fire Station.

    Bench Press 5-5-3-3-2

    Weighted Pull-up 5-5-3-3-2

    10 Rounds
    5 L Pull up
    5 Handstand Push up

    Congrats on the baby, brother!

  2. Done at Rancho Adobe Station 3.

    Press 3-3-2-2-1-1, then 5 1R backoff sets.

    Clean Deadlift x5x3@105% 1RM Clean.

    6 Rounds
    Push the old pressure washer up the drive way, rest 30 sec.

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