CrossFit Flood

Workout Of the Day 29 April 2011

Fun Friday!

We will be doing the CrossFit Open WOD each week, through the end of April.

Complete as many Reps as possible in :7:

3 Thrusters, 100/65
3 Chest to Bar Pull Ups
6 Thrusters, 100/65
6 Chest to Bar Pull Ups
9 Thrusters, 100/65
9 Chest to Bar Pull Ups
.
.
.
and so on, until time expires 

Score is Total Reps

Workout Of the Day 28 April 2011

Clean 3-3-3-3

3 Rounds:

200m Run
:3 Max Row (cals)
:3 rest

Finish with :2 Drill - Toes to Bar 

Workout Of the Day 27 April 2011

Every :1, on the :1, for :20:

5 Thrusters, 95/63
5 Tuck Jumps

:1 V Ups
::30 rest
:1 Sit Ups
::30 rest
Max Plank 

Workout Of the Day 26 April 2011

"Diane"

21-15-9

Deadlift, 225/143
HSPU 

Push Jerk 5-5-5-5-5

Workout Of the Day 25 April 2011

Shoulder Press 4-4-4-4

3 Rounds:

20 TGU, 55/35
30 DB Swings, 55/35
400m Run 

Workout Of the Day 22 April 2011

Fun Friday!

We will be doing the CrossFit Open WOD each week, through the end of April.

:20 AMRAP:

5 Power Cleans, 145/93
10 Toes to Bar
15 Wall Ball, 20/14 

 

Workout Of the Day 21 April 2011

"Cindy's on the Run"

:20 AMRAP:

400m Run
5 Pull Ups
10 Push Ups
15 Squats 

Workout Of the Day 20 April 2011

Front Squat 4-3-2-2-1-1-1

Tabata Row (for Calories)

Workout Of the Day 19 April 2011

15-12-9

Snatch, 115/73
Ring Dips

5 Rounds for Time:

100m Run
::30 rest 

Workout Of the Day 18 April 2011

Deadlift 3-3-3-3-3

:12 AMRAP:

20 Walking Lunge
10 Push Ups

Finish with NEW :2 Drill - Toes to Bar 

Here's a nice sweat angel from Saturday's Free WOD...check it out sometime!