CrossFit Flood

Workout Of the Day

Fun Friday!

“Fight Gone Bad-ish”

Complete three rounds of the following five exercises. Each round is a running clock, but timed individually.  There is a two minute rest between rounds. Post your time for each round. There is a 12 minute cap per round. If you cannot finish a round within 12 minutes, the next round will have 5 less reps per exercise.

30 Calorie Row
30 Wall Ball, 20/14
30 SDHP, 75/55
30 Box Jumps, 20” Box
30 Push Press, 75/55

Discover the insider secrets that two CrossFit Coaches reveal when asked this simple yet powerful question:

"If your athletes life depended on getting in top-shape in record time what would be the most important thing you would do?"

http://jerryhillfitness.com/blog/?p=17

Jerry Hill is the head coach at CrossFit Old Town in Alexandria, VA

Workout Of the Day

CrossFit Flood is registered as a team for Fight Gone Bad III on Septembet 27, 2008..  Our gym goal is 30 athletes and $10,000 raised.

You can register at:
https://www.kintera.org/faf/search/searchTeamPart.asp?ievent=275345&lis=1&kntae275345=604B70EC6FE745DF81539097BBA83C06&supId=183190644&team=3136173

:30 Max Rounds

5 Pull Ups
5 Ring Dips
15 Sit Ups

Finish with a good STRETCH.

Workout Of the Day

2 Rounds for Time:

800m Run (on the 8 minute)
400m Run (on the 4 minute)
200m Run (on the 2 minute)

Post time for each run.

Workout Of the Day

CrossFit Flood is registered as a team for Fight Gone Bad III on Septembet 27, 2008..  Our gym goal is 30 athletes and $10,000 raised.

You can register at:
https://www.kintera.org/faf/search/searchTeamPart.asp?ievent=275345&lis=1&kntae275345=604B70EC6FE745DF81539097BBA83C06&supId=183190644&team=3136173

20 Back Squat
800m Run
15 Back Squat
800m Run
10 Back Squat
800m Run

Use same load for all squat sets.  Score is squat load in pounds divided by total time to complete in seconds.

Workout Of the Day

Tabata Thrusters, .5xBW
Tabata Pull Ups

Score is lowest numbers of Thrusters plus lowest number of Pull Ups.

Finish with :2 L Sits

Workout Of the Day

Fun Friday!

"Who's Your Buddy?"

Choose a partner and alternate where one partner holds the static movement while the other performs the dynamic movement.  Each exercise will be started by the trainer.  You score reps as long as your partner holds the static movement.

2 Rounds

1. Static Hang / Pull Ups
2. Bottom of a Squat / Air Squats
3. Legs 6" off of the ground / AbMat Sit Ups
4. DB Overhead / DB Shoulder Press, 45/25

Score is total reps completed by the team.

"I've Got To Hand It To You (Part 4)" by Keith Wittenstein owner of Crossfit Virtuosity

"Whether you are doing Gymnastics, Olympic weightlifting, Crossfit, or manual labor, your hands take a beating. Your hands and wrists are susceptible to carpal tunnel syndrome, tendinitis, strains, sprains and all sorts of trauma. Doing some or all of the following things can help keep you injury-free and prevent your training from getting derailed."

Read more here.

http://crossfitvirtuosity.com/blogs/articles/199-ive-got-to-hand-it-to-you-part-4

Thanks!

Workout Of the Day

CrossFit Flood is registered as a team for Fight Gone Bad III on Septembet 27, 2008..  Our gym goal is 30 athletes and $10,000 raised.

You can register at:
https://www.kintera.org/faf/search/searchTeamPart.asp?ievent=275345&lis=1&kntae275345=604B70EC6FE745DF81539097BBA83C06&supId=183190644&team=3136173

10 Rounds for Time:

5 HSPU
5 L Pull Ups

Finish with 50 side-to-side Box Jumps.

Workout Of the Day

5 Rounds for Time:

400m Run
:2 rest

Score is total time to complete all runs.

Ex: If your first 400m is 1:14, leave for your second at 3:14.  Continue until all 5 runs are completed.

Finish by trying for a spot on the record board.

Workout Of the Day

CrossFit Flood is registered as a team for Fight Gone Bad III on Septembet 27, 2008..  Our gym goal is 30 athletes and $10,000 raised.

You can register at:
https://www.kintera.org/faf/search/searchTeamPart.asp?ievent=275345&lis=1&kntae275345=604B70EC6FE745DF81539097BBA83C06&supId=183190644&team=3136173

30 Rounds for Time:

1 Right Leg Pistol
1 Left Leg Pistol
1 Muscle Up

Finish with 6 L Pull Ups.

Workout Of the Day

The WOD will be posted at 4am each day.  "Cherry Pickers" will be prosecuted.

love,
CrossFit Flood Staff

10 Rounds

::30 Max Reps Double Unders
::30 Max Reps Push Ups
:1 Rest

Score is total reps completed.

Finish with 5 Muscle Ups.