CrossFit Flood

Workout Of The Day 27 January 2012

WOD 1

:7 AMRAP

5 Burpees with jump over bar

10 SDLHP 95/63

15 Lateral jumps over bar

20 Russian Twists

 

WOD 2

:3 AMRAP

3 Thrusters 95/63

6 KB/DB Swings 55/35

9 MB Slams 20/14

 

WOD 3

400m Run

Then 3 minutes to find max ground to overhead

 

2 minute rest between WOD’s

Workout Of The Day 26 January 2012

WOD:

10-9-8-7-6-5-4-3-2-1

Deadlift 225/153

HSPU

 

Finish with 100m row x 5 (30 seconds rest between sets)

Workout Of The Day 25 January 2012

WOD:

100 Burpees for time

 

Finish with 800m run

Workout Of The Day 24 January 2012

Strength:   Every min on the min for 10 min perform 1 power snatch and 2 overhead squats

WOD: 

:7 AMRAP

10 Thruster (75/53)
10 Power Snatch (75/53)

Workout Of The Day 23 January 2012

Push up/Pull up ladder

First minute, do 1 push up and 1 pull up. At the top of the 2nd minute, do 2 push ups and 2 pull ups. At the top of the 3rd minute, do 3 push ups and 3 pull ups. Continue until you can’t complete the total push ups and pull ups within the minute.

Squat/Box jump (24/20) ladder

First minute, do 1 squat and 1 box jump. At the top of the 2nd minute, do 2 squats and 2 box jumps. At the top of the 3rd minute, do 3 squats and 3 box jumps. Continue until you can’t complete the total squats and box jumps within the minute.

Workout Of The Day 20 January 2012

6 attempts at max distance jump starting from your knees

WOD

With a Partner Complete 100 Reps of the Following

Deadlift

Hang Power Clean

Front Squat

Push Press

Clean and Jerk

95#/63#

1 Partner works at a time, Run 200m after each switch.

Workout Of The Day 19 January 2012

Take :15 to find your 1 Rep Max for Snatch

5 Rounds

10 Ground to Overhead  75/55

20 Swings 55/35

30 Double Unders

Workout Of The Day 18 January 2012

Deadlift

1-1-1-1-1-1-1-1-1-1

1000m Row

Workout Of The Day 17 January 2012

Barbell Lunges

2-2-2 (2 each leg)

WOD

6 x 400m Run

:2 Rest between 400's

Workout Of The Day 16 January 2012

Front Squat

3-3-3

WOD

6 Rounds of :3

3 Power Cleans  155/103

6 Push Ups

9 Squats/Ring Dips

Rest :1 between rounds

Squats on odd rounds / Ring Dips on even rounds