CrossFit Flood

Workout Of the Day 30 July 2009

Fun Friday!

"The Dumbbell Bear"

20 Rounds, on the :1.  In each minute complete 5 Reps, where each Rep is:

Deadlift
Hang Power Clean
Thruster

Use a DB in each hand, 40/25

Workout Of the Day 30 July 2009

"Nicole"

:20 for Max Rounds:

400m Run
Max Rep Pull Ups

Finish with 30 GHD Hip Extensions and 30 GHD Sit Ups

Workout Of the Day 29 July 2009

"Diane"

21-15-9

Deadlift, 225/143
HSPU

Finish with Medicine Ball Abs, 20/14 - 25 Reps

Workout Of the Day 28 July 2009

"Lynne"

5 Rounds for Max Reps:

Bodyweight Bench Press
Pull Ups

Finish with :2 Drill - Thrusters 45/33

Workout Of the Day 27 July 2009

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Practice Rope Climb

Workout Of the Day 24 July 2009

"Fight Gone Bad"

3 Rounds, where each round is :1 for max rep (cals) in each of the following stations:

1. Wall Ball, 20/14 (reps)
2.  SDHP, 75/53 (reps)
3.  Box Jump, 20" (reps)
4.  Push Press, 75/53 (reps)
5.  Rower (calories)

Rest :1 between rounds

Post total score

Workout Of the Day 23 July 2009

Overhead Squat 5-5-5-5-5

Finish with 20 Dead Hang Pull Ups and 20 Kipping Pull Ups

Workout Of the Day 22 July 2009

6 x 400m Run

rest exactly :2 in between

score is total time to complete

Finish with 30 GHD Sit Ups and 30 Hip Extensions

Workout Of the Day 21 July 2009

"Jackie"

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

Finish with 20 Ring Dips, 20 Push Ups, 20 HSPU

Workout Of the Day 20 July 2009

Snatch 1-1-1-1-1-1-1-1-1-1

Finish with Planks