CrossFit Flood

Workout Of the Day 30 Jan 2009

150 Burpees

Work toward or complete something from the ASL Binder.

Sometimes wishing for Fun Friday to come back makes people jump for joy.  

Workout Of the Day 29 Jan 2009

Add-A-Pull-Up-A-Minute

Finish with 30 GHD Sit Ups and 30 Hip Extensions.

Workout Of the Day 28 Jan 2009

"JT"

21-15-9

HSPU
Ring Dips
Push Ups

Finish with timed 500m Row.

Workout Of the Day 27 Jan 2009

Deadlift 3-3-3-3-3-3

Practice Handstands and HSPU.

Workout Of the Day 26 Jan 2009

5 Rounds for Time:

20 Knees to Elbows
20 Box Jumps
20 Lunges

Finish with 30 Dumbbell Swings with the heaviest DB you can swing with good form.

CrossFit Endurance WODs for the week:

Tuesday
6 x 200
1 min rest
 
Thursday
1 mile TT, rest 3 min
3 x 400 rest, 1 min
1 mile TT
 
Saturday
Tempo run
60 minutes

Workout Of the Day 23 Jan 2009

Push Jerk 3-3-2-2-2-1-1-1-1

Finish with :2 L-Sit practice.

We have had a lot of comments about Fun Friday and what happened to it.  Don't worry, it's on its way back next week.  We have a great line of Fun Friday WODs coming to the gym.

Also, every third Saturday of the month we are doing a free workout, open to you and your friends.  This is a great way to show people what you are doing and what CrossFit is.  Our next Saturday workout is 21 February.

Workout Of the Day 22 Jan 2009

Thrusters 3-3-2-2-2-1-1-1-1

Finish with Medicine Ball Abs.

Workout Of the Day 21 Jan 2009

5 Station Rotation.  Practice each of the following movements/skills for 10 min:

Clean and Jerk
HSPU
Muscle Ups
Double Unders
Rope Climb

Finish with :2 Drill - Burpees!

Due to the outbreak of salmonella from peanut butter, Zone Perfect has issued a recall on all Chocolate Peanut Butter and Peanut Toffee bars. We called the company today to find out what to do. They simply asked how many we had, told us to throw them away, and said they'd send up a check. No questions asked.

Here's the link for more info WFS: here.

This was on their web page at Zone diet.com

Dear Zone Labs’ Customer:

We want to assure you that none of our products are affected by the peanut butter salmonella recall. We only source ingredients from the finest suppliers. Additionally, we test for salmonella as part of our standard product manufacturing protocols. You can always be confident that our products are safe.

Thank you for your support as we continue to deliver premium, innovative functional food and nutraceutical products. 



Yours truly,

James Buchanan
Chairman and CEO of Zone Labs, Inc.

Workout Of the Day 20 Jan 2009

"Jackie"

1000m Row
50 Thrusters, 45/33
30 Pull Ups

Finish with :1 Seated Press.

Workout Of the Day 19 Jan 2009

We are CLOSED in observance of MLK Day.

CrossFit Endurance WODs for the week:

Tuesday
Tabata 20:10
If possible run on a hill or treadmill with 12% grade.
 
Thursday
1 min on 1 min off x 12
Foul iff you go under or over 1st round distance
foul 2 min max burpees
 
Saturday
TT (time trial)
10k