CrossFit Flood

Workout Of the Day 14 December 2009

Snatch Landing 5-5-5-5

21-15-9

Snatch, 95/63
Chest to Bar Pull Up

Finish with GHD Med Ball Abs

Workout Of the Day 11 December 2009

Fun Friday!

25 Lunges
25 Pull Ups
25 Box Jump, 20”
25 Double Unders
25 Ring Dips
25 Knees to Elbows
25 DB Swings, 55/35
25 Sit Ups
25 DB SDHP, 55/35
25 Hip Extension
25 Wall Ball
2 Rope Climbs

Workout Of the Day 10 December 2009

Deadlift 3-2-2-1-1-1

10-9-8…1

Deadlift, 1.5xBW
Dynamic Push Up
Clean, ¾xBW

Finish with 20 Toes to Bar

Workout Of the Day 9 December 2009

SDHP 4-4-4-4

100ft Lunge
21 ea Push Ups & Sit Ups
100ft Lunge
18 ea Push Ups & Sit Ups
100ft Lunge
15 ea Push Ups & Sit Ups
100ft Lunge
12 ea Push Ups & Sit Ups
100ft Lunge
9 ea Push Ups & Sit Ups
100ft Lunge
6 ea Push Ups & Sit Ups

Finish with 500m Row

Workout Of the Day 8 December 2009

OHS 3-3-3-3

"Nancy"

5 Rounds for Time:

400m Run
15 OHS, 95/63

Finish with 20 Spiderman Push Ups

Workout Of the Day 7 December 2009

Bench Press 5-5-5

500m Row
30 Bench Press, BW
800m Run
20 DB Shoulder Press, 3/4 BW
100 Double Unders
20 Push Ups, 20" Box

Finish with :1 Wall Sit and :1 DB Hold, 55/35

Workout Of the Day 4 December 2009

Fun Friday!

"Trevor"

In teams of 4, complete the following.  2 may work at a time:

300 Pull Ups
400 Push Ups
500 Sit Ups
600 Squats
1 Rope Climb

Workout Of the Day 3 December 2009

Today we say goodbye to some long time CFF members, Eric and Kara Jung.  This WOD is named after their daughter.  Enjoy!

"AJ"

5 Rounds for Time:

400m Run
5 Thrusters, 95/63
10 Pull Ups
15 Box Jumps
20 Sit Ups
25 Double Unders

Finish with :2 Handstand Hold or 20 HSPU

Workout Of the Day 2 December 2009

Front Squat 4-4-4

:20 Max Rounds:

5 Burpees
10 Push Press, 75/48
15 Squats

Finish with 800m Run

Workout Of the Day 1 December 2009

Clean and Jerk 2-2-2

10 Squat Clean, 135/83
50 Sit Ups
8 Squat Clean, 135/83
40 Sit Ups
6 Squat Clean, 135/83
30 Sit Ups
4 Squat Clean, 135/83
20 Sit Ups
2 Squat Clean, 135/83
10 Sit Ups

Practice Glute-Ham Raise