CrossFit Flood

Workout Of the Day 31 Mar 09

Clairmont Mesa Run

Finish with Medicine Ball Abs, 20/14.

Workout Of the Day 30 Mar 09

800m Run

Back Squat 4-4-4-4

800m Run

Rest as needed between events, score is individual times and BS Load (ex 2:43, 135/140/145/155, 2:42).

Finish with a good stretch.

Workout Of the Day 27 Mar 09

CrossFit Total

Make 3 attempts at each of the following:

Back Squat
Shoulder Press
Deadlift

Score is total of each best 1RM (Ex: 635 CFT is 210 BS + 125 SP + 300 DL).

For everyone made of rawhide and rebar, try this stretch or at least start with a normal overhead squat and start to practice by bringing your hands and feet a little closer together after each successful squat.

If you can do this as shown above, you do not have flexibility issues impacting your fitness.

Workout Of the Day 26 Mar 09

Add-A-Pull-Up-A-Minute

Finish with 30 GHD Hip Extensions and 30 GHD Sit Ups.

Can anyone stop a Baylor Bear?

Workout Of the Day 25 Mar 09

3 x 800m Run

:3 rest in between

Score is total time to complete

Finish by completing or working toward something in the ASL Binder.

The Saturday WOD

3 Rounds

40 Sit Ups

40 Pull Ups

40 DB Shoulder Press

400m Run

Saturday WOD crew.  It was a good one.  Guess who met Pukie?

Workout Of the Day 24 Mar 09

"JT"

21-15-9

HSPU
Ring Dips
Push Ups

Finish with Week 2 of the :2 Drill.

Workout Of the Day 23 Mar 09

Thrusters 3-3-3-3-3-3

Finish with timed 1000m Row

Workout Of the Day 21 Mar 09

Welcome to the 8am Saturday workout!!

Here is a thought for everyone as we are enjoying our weekend.

Our mission is:

Our mission at CrossFit Flood is to establish a desire for a lifestyle of fitness in our athletes by consistently challenging their fitness through exercise and nutrition.

This means you!!  We want you with us at every workout.  We want you to join us in healthy nutrition.  We want you to push to new levels of health and fitness.

This is a partnership though.  We can provide challenging WODs and great information but it requires consistency, and intensity on your part.  If there is something we can do to help you be more consistent or to dial up your intensity please let us know.

See you in the gym!!

Workout Of the Day 20 Mar 2009

Fun Friday!

"Karen"

150 Wall Ball, 20/14

Finish by completing or working toward something in the ASL Binder.

Workout Of the Day 19 Mar 2009

3 x 800m Run

:3 rest in between

Score is total time to complete.

Practice handstands and HSPU.