CrossFit Flood

Workout Of the Day

Blue and Green Team

Tabata Squats
Tabata Push Ups
Tabata Squats

Count least numbers of reps completed in any of the 8 work intervals (vice total reps).  Score is total of all 3 efforts.

Workout Of the Day

Blue and Green Team

5 Rounds for Time:

400m Run
15 L Pull Ups

Finish with :1 Seated Press 45/33 and :1 Jumping Squats 45/33.

Workout Of the Day

Blue and Green Team

5 Rounds for Time:

10 Deadlift, 2xBodyweight
10 HSPU

Finish with 5 L Pull Ups.

We summitted the Mountaineer's Route around 10am on Sunday.  4pm crew representing...SW, SE, MH, Tank, and VP.

Workout Of the Day

Blue and Green Team

"300"

25 Pull Ups
50 Deadlift, 135lbs M/88lbs W
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 DB Clean and Jerk, 55lbs M/35lbs W
25 Pull Ups

Workout Of the Day

Blue and Green Team

Fun Friday!

"The Dumbbell Bear"

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

Some CFF members are heading up the Mountaineer's Route at Mt Whitney this weekend...good luck guys!

Workout Of the Day

Blue and Green Team

7 Rounds for Time:

100ft Walking Lunge
Max Rep Pull Ups
20 Push Ups

Score is Pull Up total divided by total seconds to complete.

Finish with a good STRETCH!

Workout Of the Day

Blue and Green Team

5 Rounds for Time"

400m Run
5 Muscle Ups

Complete or work toward an event in the ASL Binder.

Workout Of the Day

Blue and Green Team

Front Squat to Push Jerk 1-1-1-1-1-1-1-1-1-1

Score is total load for all 10 lifts.

Finish with :1 Donkey Kicks.  Make a team (:2 for 2 members, :3 for 3, etc) and put up a huge number!

Workout Of the Day

Blue and Green Team

"Mary"

:20 Max Rounds

5 HSPU
10 Pistols
15 Pull Ups

Finish with 5 Muscle Ups.

Workout Of the Day

Choose a partner and alternate through the following movements:

1. 30 Double Unders
2. 30 Pull Ups
1. 30 GHD Sit-Ups

1 Rope Climb

2. 25 Wall Ball
1. 25 Box Jumps
2. 25 DB Swings

1 Rope Climb

1. 20 Knees to Elbows
2. 20 Med Ball V-Ups
1. 20 Burpees

1 Rope Climb

2. 15 Ring Push Ups
1. 15 Thrusters, (Men 95lbs / Women 63lbs)
2. 15 Med Ball Cleans (Men 20lbs / Women 14lbs)

1 Rope Climb

1. 10 Lunges
2. 10 Squats
1. 10 Tuck Jumps

1 Rope Climb

200m Run (as a pair)

Either athlete may complete the Rope Climbs.