CFE Expo

CrossFit Endurance Sports & Fitness Expo “State of The Community” Orange County Ca, Nov 13th

WODS: Be prepared, only a few of these WODS will be taking place.
Sign up for athlete participation will be available at the CrossFit Endurance Booth.
1.

1K Row, every 15 Strokes, do 10 burpees.:
For Time:
2.

75sec, Highest Ave. Max Wattage on Cyclops 400.
.2min warm up then 75sec all out.
3.

21-15-9
Thruster’s 95lbs
Burpees
For Time:
4.

CrossFit Total, 10min Cap
Back Squat
Dead Lift
Shoulder Press
Athlete must load and unload own bar.
Objective: Highest total
3 attempts at each lift.
5.

10min AMRAP
10 unbroken double unders
Objective: highest numbers of unbroken double unders
6.

400m Run on Woodway Curve
Fastest Time:
7.

SoCal Cardio. (beat the beasts)

12min AMRAP
4 cals row/run
3 Reps 315/205 Back Squat
2 Reps  350/225 Dead lift
1 Rep  245/160 Bench Press
8.

500m Row
For Time:
9.

30-20-10
KB or Dumbbell Cleans
Shoulder Press
53/36lbs
10.

Tabata Dead Lift 8 rounds of 20sec on 10sec off
Start at 60% of 1RM and add 10lbs per round until completion
11.

200m Run, Woodway Curve, 1000m Row
For Time:
12.

Tabata: 20 sec on 10 Sec off x8 Rounds
Bottom to Bottom Jump Squats, 10sec rest is at Bottom of squat position
13.

15-12-9-12-15
Sumo Deadlift High Pull 95/65
Clapping Push Ups
For Time: