SKILL: Back Squat


5 RFT:

12 Plated Push-ups

12 Alternating Pistols


SKILL: Rowing Intervals

WOD: AMRAP in 8 minutes

2 Rope Climbs

8 Deadlifts (225/153)

12 V-ups


SKILL: Muscle-up Practice Session

WOD: "Nasty Girls"

3 RFT:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)


SKILL: 25 minutes to find a 1-RM Snatch

WOD: 2 RFT: 

15 Toes-to-Bar

30 KB Swings (53/35)

45 Double Unders

Endurance WOD 9/19/16

Skill: Tabata Partner Work


WOD: Partner WOD


2 Leg Cranks




2 Leg Cranks


*1 Leg Crank = 25 Squats, 25 Lunges, 25 Jumping Squats, 25 Jumping Lunges.

*Each Partner Runs Each Distance. 


SKILL: 200m Run x3  - Rest 1 minute between attempts.

WOD: Against an 18 minute clock, ascend the ladder:

1 Bear Complex

6 Lateral Burpee OT Bar

2 Bear Complex

6 Lateral Burpee OT Bar

3 Bear Complex

6 Lateral Burpee OT Bar

4 Bear Complex

6 Burpee OT Bar



SKILL: Ring Rows


10 MB Cleans (20/14)

10 Sit-ups

10 Wall Balls

10 Push-ups


SKILL: Press Ladder

WOD: Three Rounds for Max Reps

2 minutes of:

250m Row

Max Power Cleans (155/103)

Rest 2 minutes


SKILL: Mini Flight Simulator

WOD: 4 Rounds FT: 

600m Run

10 Ring Dips

10 Thrusters




Odd: 3 reps- Parrallete Shoot Complex
-Push Up
-Shoot Through
L1: Feet Flat/Knees Bent
-Shoot Back
Even: 10 alternating Pistols (5/side)
L3: 12’ box
L2: 18’ box
L1: 20’< box


Team Series Event 1

For time:
With one partner complete:

21-15-9 reps of:
Synchronized burpees
Synchronized overhead squats
RX: 95/63
L3: 63/45
L2: 45/ 33
L1: 35/15
Synchronized chest-to-bar pull-ups
L3: Pull-up
L2 Banded PU L1: Jumping PU

Optional Rep Scheme: L1: 12-9-6



Find 3 rep max front squat


Atlas Chipper

60 MB Russian Twist
50 Wallballs
40 MB Sit-Ups
L1: Non-weighted
30 MB Step-ups
Rx: 24/20
L3: 20/16
L2: 16/12
L1: 12/6
200m MB Run
L1: 100m

MB #
Rx: 20/14
L3: 16/10
L2: 12/6
L1: 6/2



Partner Strength Endurance

800m Double KB Farmer Carry
L2:600m L1:400m

Rx: 53/35 L3: 44/26
L2: 26/18 L1: 18/9

*Switch as needed*


"Ron Burgundy "
Ascending Ladder for 15 Minutes:

10 Box Jumps, 15 KB Swings 20 Double-Unders, 1 Power Snatch

10 Box Jumps, 15 KB Swings 20 Double-Unders, 2 Power Snatch


Continue to add (1) Power Snatch per round for 15 Minutes

L2:10 L1: 5 or 20 singles

Rx: 135/93
L3: 115/78
L2: 75/53
L1: 35/15

Rx: 53/35 L3: 44/26
L2: 26/18 L1: 18/9

Box Jump
Rx: 24/20
L3: 20/16
L2: 16/12
L1: 12/6

Empowered Athlete Endurance Team Meetup


This week we are back on the track! Meet time is 6:30pm. See you there!  

Where: South Pasadena High School (park on Diamond st)

Free and open to anyone in the community! 


Handstand Hold/Walking Tournament (10 min)
Allow athletes to warm-up, then...
Whole Class kicks onto a Handstand Hold or Walk,
first person to fall is out, repeat till last person standing.

L1: Option for 1 attempt of max handstand hold (wall)

*Once athlete is out complete
4 Rounds
3 Kick-ups
5 Supermans
10 V-ups
L2:Easy Riders L1: Russian Twist

"Stranger Things"

13 min for reps:

200m run
6 FR Lunges
Rx: 145/113
L3: 95/65
L2: 63/45
L1: 35/15

As many unbroken HSPU's as possible
RX: Strict & Even
L3: abmat
L2: >1 abmat or pike
L1: knees on box

- score is CUMULATIVE HSPU's
- broken= Coming off wall or resting on head (rx only)
- complete the buy-in to get another shot at HSPU. complete as many buy-ins as you want

WOD 9/11/16

Skill: 4×10 1-arm Bench Supported Dumbbell/KB Bent Over Row (4 sets each side)
*same weight*


"They don't want you to WOD"


Cal Row

225/155 L3: 185/135 L2: 115/75 L1: 55/33

L3: knees to armpits
L2: Knees to Chest
L1: Knees above Parallel 

WOD 9/10/16

Skill: Football sprints

1 RFT:

25 Power Cleans

800m Run L2: 600m L1: 400m

25 Front Squats

800m Run

25 Power Snatch

800m Run

25 OHS

800m Run

Barbell Standard: Rx: 95/63 L3: 75/53 L2: 55/35 L1: 35/15

WOD 9/9/16

Skill: EMOTM for 10 minutes complete 3 muscle-ups


10 Burpees L2/L1: 6 reps

20 Air Squats L2/L1: 12 reps

30 Double Unders L3: 20 DU L2: 10 DU L1: 5 DU or 30 singles

WOD 9/8/16

Skill: Bench Press 5x5

WOD: AMRAP in 2 minutes x3 rounds

3 Rope Climbs L3: 1 Rope Climb L2: 6 Ring Rows L1: 3 Ring Rows

ME DB Thrusters with remaining time Rx: 40/30 L3: 30/20 L2: 15/10 L1: 10/5


AOTM: Dejah Ortega

Join us in congratulating dejah ortega on being the september athlete of the month at nela athletics. We are excited to recognize her for all of her hard work and dedication. dejah consistently attends class and focuses on her weaknesses. As a result, she has been making notable progress over the last few months. congratulate dejah, and check out her interview below.

Tell us about yourself.

I'm 17-years-old and a senior in high school. My favorite subjects in school are history, cinematography, and music. I think I want to major in history when I go to college, but I'm not exactly sure what kind of history I want to study. I play the guitar, bass, and viola. I played in my school's orchestra since 7th grade but I stopped this year so I could take an AP Music Theory class. I also used to play softball for about 10/11 years, but I stopped playing after my sophomore year. I've always been pretty active, as I played basketball for a few years before I found softball. I like to consider CrossFit to be my newest sport, and I hope it'll last a very long time because I love it so much! 

What do you do for work? 

I don't have a job, but I do spend a lot of time doing schoolwork. I'm eager to graduate and go to college this year! 

What are your favorite hobbies other than CrossFit?

I enjoy watching movies and tv shows, listening to music, playing guitar, surfing the Internet, sleeping, and eating (who doesn't love to eat anyway)! 

What is your favorite food(s)? What is your favorite junk food?

My favorite food is...anything that's edible. Specifically tacos, Asian food, burgers....and did I mention tacos? My favorite junk food is definitely ice cream - mint chocolate chip ice cream. 

Which movement is your favorite/least favorite?

If the movement has to do with a heavy barbell, I love it. Other than barbell movements, I really like double unders because linking them together is such a great feeling. Kettlebells and handstand pushups are really fun too. My least favorite movements are running, running, running, and running! Wall walks are not my friend either. 

How long have you been doing CrossFit? What got you started? 

I've been doing CrossFit for a little over a year now. I got drawn in because I watched my mom do some workouts and compete, so I thought it would be fun to try it out. I'm glad I did! 

Do you have a favorite CFER memory?

Before I started CrossFit, I went with my mom to the Winter Shakedown in Tustin. I remember being so amazed at the athletes, the workouts, and the enthusiasm from the community. I consider that the day I realized that I actually wanted to try CrossFit. I'm really glad I came to watch because it was super motivating and it was awesome to experience a competition like that.       

Besides going to that competition, I will always remember my first workout - of course the skill was some running! I remember being passed out on the floor, making a sweat angel in the lobby at Eagle Rock. I probably laid there for about 45 minutes before I could sit back up. I still get that same sensation after some workouts, but I love it!

What motivates you? 

Like the crowd at the Tustin competition, everyone at Eagle Rock and Atwater Village is so supportive and enthusiastic. As anyone else can confirm, it's a great feeling when you're working really hard during a WOD and you hear a coach or a fellow athlete cheer you on. My mom motivates me, too. If I see her a few rounds ahead of me during a WOD, I try to catch up with her (99% of the time I can't do it - she's just way too fast). Also, I enjoy competing with her, especially if we're doing a skill that involves doing heavy weights - even though I can lift a little heavier than her, it's not by much most of the time! During partner WODs, we always push each other and it's really fun. Its nice to never have to choose a partner when we're both in the same class because we'll always work together! 

Do you have a favorite quote?

"There is a fifth dimension beyond that which is known to man ... a dimension as vast as space and as timeless as infinity. It is the middle ground between light and shadow, between science and superstition, and it lies between the pit of man's fears and the summit of his knowledge. This is the dimension of imagination" - Rod Serling in the Twilight Zone introduction! The Twilight Zone is one of my favorite shows. 

WOD 9/7/16


Skill: Partner Row Ladder

WOD: AMRAP in 3 minutes

6 Jumping Lunges L1: Lunges

4 Toes-to-Bar L3: knees to armpits L2: knees to chest L1: knees to parallel

2 Burpees


AMRAP in 3 minutes:

2 Jumping Lunges

4 Toes-to-Bar

6 Burpees

Score total reps.