CrossFit Flood

October 1, 2012

PLEASE VISIT OUR NEW WEBSITE FOR THE DAILY WOD

crossfitflood.com

ALSO, PLEASE NOTE THAT WE HAVE MOVED, WE ARE NOW LOCATED AT:

5575 MAGNATRON BLVD

SUITE E

SAN DIEGO, CA  92111

Workout Of The Day 28 September 2012

Skill:  :10 Double under practice

 

WOD:  TABATA THIS

Squat

Row

Pull up

Sit up

Push up

*One minute rest between stations

*Each exercise is scored by the lowest number of reps (calories on the rower)

*The score is the total from the five stations

 

 

Workout Of The Day 27 September 2012

EMOTM for :20

5 Thruster 95/63

5 Tuck jumps

 

Finish with :1 V-Ups, ::30 rest, :1 Sit Ups, ::30 rest, Max Plank

Workout Of The Day 26 September 2012

Skill:  :10 HSPU practice (max unbroken/max hold)

 

WOD: 5 Rounds

10 Push Press 75/53

10 SDLHP 75/53

150m Run

 

Finish with 25 K2E and 25 T2B

Workout Of The Day 25 September 2012

Back Squat

5 reps @ 70%

5 reps @ 75%

5 reps @ 75%

5 reps @ 80%

Max reps at 80%

 

 

WOD: 21-15-9

Wall ball 20/14

Goblet lunges 55/35

 

Finish with foam rolling

Workout Of The Day 24 September 2012

LuRong Living Original= 5 Rounds for Time

• Men’s Rx - 20 Burpees and 20 KB Swings at 53 lbs
• Men’s Scaled - 20 Burpees and 20 KB Swings at 35 lbs
• Women’s Rx - 20 Burpees and 20 KB Swings at 35 lbs
• Women’s Scaled - 20 Burpees and 20 KB Swings at 25 lbs
• Movement  Standards:
  • This workout starts with the athlete in a full upright standing position and begins with Burpees.
  • For the Burpees, at the bottom each athlete’s hips and chest must make contact with the  ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
  • From there, the athlete will move onto their Kettle Bell Swings.
  • For the Kettle Bell Swings, the athlete's arms must be fully extended and ears must be seen from their side profile. If an athlete cannot achieve full extension due to the lack off flexibility, then he or she must show their judge their range of motion before the workout begins. The Kettle Bell does not have to be vertical
  • This will continue for 5 total rounds.

Workout Of The Day 21 September 2012

“Christine”

3 Rounds

500m Row

12 Bodyweight Deadlifts (scaled, ½ bodyweight)

21 Box Jumps 24/20 (scaled, 16/12)

 

Finish with Every ::30 seconds on the ::30 - 2 complete rounds (scaled, 1 round)

V-ups

Russian twists

Supermans

Plank

Ab Mat situps

Flutter kicks

Aquamans

R side plank

L side plank

Workout Of The Day 20 September 2012

"Annie"

50-40-30-20-10

Double unders

Sit ups

 

Finish with

Shoulder Press

5-5-5-5-5

 

Workout Of The Day 19 September 2012

“RANDY”

75 Power Snatches 75/55 (scaled, 45/30)

 

Finish with

3 Rounds

10 KB swings 70/55

20 Alt. Lunges

(not timed)

 

 

 

Workout Of The Day 18 September 2012

1000m Row

4 minutes rest

800m Run

3 minutes rest

500m Row

2 minutes rest

400m Run

 

*If time, finish with 50 GHD sit ups/50 Hip extensions