Workout Of The Day

This Saturday's Yoga Class will be cancelled due to Coach Aaron being out of town. The normal 8am and 9am classes will be available. Also we will resume our Saturday Bootcamp with Coach Amanda. The Bootcamp class will kick off in Founders Park, Ladera Ranch at 7:30am. For more details contact Coach Amanda at amanda@crossfitethos.com.

10 Rounds for time:

Run 200m(Run out the front door)
21 Double Unders(100 Singles)
12 Alternating Dumbbell Power Snatch(RX-55/35)(FB-75/55#)

Post time to comments.

FIREBREATHERS

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Post time to comments.

Hookie Day has arrived at CrossFit Ethos! All classes excluding the 6am class will be canceled for this fun filled day. So play Hookie from work and come hang out with your wonderful Ethos community. We will be departing from Ethos at 9am and returning at 4pm. If you would like to come but didn't pre register, you can still show up and carpool with any of the stragglers.

Hookie Day WOD

Amrap in 7 hours:

Max Wine Tastings(RX-2oz/1oz) (FB-4oz/3oz)

Post result to comments.


6am Group Class WOD

For time:

Ski1000m
3 Muscle-ups(9 pull-ups/9 dips)
Ski 750m
6 Muscle-ups(12 pull-ups/12 dips)
Ski 500m
9 Muscle-ups(18 pull-ups/18 dips)
Ski 250m
12 Muscle-ups(24 pull-ups/24 dips)

Post time to comments.

Today's WOD will be a complete "Gut Check". It will test you in many ways. When you think you can't go any further or squat any more, push yourself for that 1 extra rep. Mental toughness and pure will power will get you through this WOD. Bare down and grind it out!

For time, 21-18-15-12-9-6-3:

Front Squat(RX-155/105#)(FB-185/135#)
GHD Sit-ups(Sub 2x abmat sit-ups)

Post time to comments.

Today is all about max effort. Each one should be 100% all out effort.

Part 1:
In 5 minutes establish a new 1 rep max bench press

Part 2:
Max effort 1 mile run

Part 3:
Max effort, consecutive Pull-ups

Post effort of each part to comments.

Reminder to all Ethos members, This Friday, May 18th, will be The Ethos Hookie Day 2.0! We will be canceling all classes that day, except the 6am class. So if you want to get your WOD on, you better wake up early and be a part of the breakfast club!

Hookie Day is all about getting outside of the box and spending time with your wonderful community. This Ethos Hookie Day we will be heading to Temecula Wine Country!
Here are the details:

What: Ethos Hookie Day 2.0 & Larsen's Send Off
When: Friday, May 18th, 9am-4pm
Who: All Ethos members, family, friends
What: We will be meeting at Ethos at 9am and departing from here via Limo/bus and heading to Temecula Wine Country. We will hit a few wineries and then head over to Ponte Winery for lunch at 1pm. Then on to a few more wineries before heading back to Ethos. We will be returning no later than 4pm. Price is TBD but should be $50-$70 per person and this includes transportation and tastings, lunch is not included. The price will be announced this week and will be paid the day of.

As many rounds as possible in 20 minutes:

Run 200m
15 Shoulder to Overhead(RX-95/65#)(FB-115/85#)

Post number of completed rounds to comments.

CrossFit Ethos would like to send a big congratulations to all the competitors who were competing this weekend at the 2012 CrossFit So Cal Regionals. The best of the best in So Cal threw down on some grueling WODs during the 3 day competition. Every aspect of their fitness was tested and the fittest 3 males and females from So Cal have advanced to the 2012 Reebok CrossFit Games.

A very special congrats goes to to Ethos' very own, Coach Amanda! Amanda put forth amazing effort and determination making all the way to Sunday and WOD 5. She got through the 50 pistol squats, which a week ago she couldn't get 1! She also was the only female in her heat to complete the single arm dumbbell snatch WOD, which also only a week ago was still eluding her on her left arm! Make sure if you see her around Ethos to give her a big hug or high 5 to congratulate her on a great year of training as well as a great effort this weekend.

Training for the 2013 Games Season has begun for the Ethos crew so lets make this year our year!

"The Chief"

Max rounds in 3 minutes of:
3 Power Cleans(135/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Coach Amanda did an amazing job on Day 1 of SoCal Regionals. Her HSPU and Pistol Squats ROCKED. Everyone get your butts out to Pomona Fairplex today to cheer her on during the second day's brutal events! The events start a bit earlier today so Coach Nick will be leaving from Ethos in the van at 8:30am.

Group WOD:

4 Rounds for time:

10 Barbell Lunges(95/65#)
30 Mountain climbers
10 Weighted Pull-ups (RX- 35/25#) (FB-55/35#)
30 Mountain climbers
10 Barbell Step Ups(20")(95/65#)

Rest 1 Min Between Rounds

Firebreathers WOD:

"Regional WOD 4"

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps