CrossFit Flood

Workout Of the Day 13 November 2009

Fun Friday!

In teams of 2:
 
3 Rounds for Time:
 
7 L&R DB Snatch, 55/35
14 Lateral Jumps over a hurdle
21 Knees to Elbows
 
While one works, the other holds 2 DBs (55/35) over head fully extended.  If DB comes down, both must perform 3 Burpees before continuing. 

Workout Of the Day 12 November 2009

Bench Press 2-2-2-2-2

5 Rounds, Max Reps

Bench Press, BW
Pull Ups
Back Squat, BW

Finish with 1000m Row

Closed

CrossFit Flood is closed today in observance of Veteran's Day

Workout Of the Day 10 November 2009

Push Jerk 3-3-3-3

800m Run
15 R and L Pistols w/DB, 55/35
25 Sit Ups
12 R and L Pistols w/DB, 55/35
25 Sit Ups
9 R and L Pistols w/DB, 55/35
25 Sit Ups
800m Run

Finish with 25 Dive Bomber Push Ups

Workout Of the Day 9 November 2009

CrossFit Total

Warm up and make 3 attempts at each lift.  Add up your best 1RM for each to get your CFT:

Back Squat
Shoulder Press
Deadlift

Workout Of the Day 6 November 2009

Welcome to Virtuosity Week!  This week we will be doing workouts that will allow you to focus on and correct form where required.  Don't worry, you will have plenty of time to hit it hard.  But you need to hit it with good form!

5 Station Rotation

HSPU
Pistols
Ring Dips
Ring Rows
Toes to Bar

Finish with 50 Wall Ball

Workout Of the Day 5 November 2009

Welcome to Virtuosity Week!  This week we will be doing workouts that will allow you to focus on and correct form where required.  Don't worry, you will have plenty of time to hit it hard.  But you need to hit it with good form!

Deadlift 3-3-3
SDHP 3-3-3
Squat Clean 3-3-3

Finish with 45 Burpees

Workout Of the Day 4 November 2009

Welcome to Virtuosity Week!  This week we will be doing workouts that will allow you to focus on and correct form where required.  Don't worry, you will have plenty of time to hit it hard.  But you need to hit it with good form!

Shoulder Press 3-3-3
Push Press 3-3-3
Push Jerk 3-3-3
Thruster 3-3-3

Finish with 1000m Row

Workout Of the Day 3 November 2009

Welcome to Virtuosity Week!  This week we will be doing workouts that will allow you to focus on and correct form where required.  Don't worry, you will have plenty of time to hit it hard.  But you need to hit it with good form!

5 Station Rotation:

Rope Climb
Hip and Back Extension
V Ups
Snatch
Turkish Get Up

Finish with 400m Run

Workout of the Day 2 November 2009

Welcome to Virtuosity Week!  This week we will be doing workouts that will allow you to focus on and correct form where required.  Don't worry, you will have plenty of time to hit it hard.  But you need to hit it with good form!

Back Squat 3-3-3
Front Squat 3-3-3
Overhead Squat 3-3-3

Finish with Tabata Double Unders and Tabata Box Jump