CrossFit Flood

Workout Of the Day 15 April 2011

Fun Friday!

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

Week 4

Complete as many Rounds and Reps in :10:

60 Bar-Facing Burpees
30 OHS, 120/78
10 Muscle Ups 

 

Workout Of the Day 14 April 2011

“Tiny Tanks”

200m Farmer’s Walk, 55/35
200m Row
200m Waiter’s Walk, 55/35
200m Row
200m Barbell Carry, 45/33
200m Row
200m Waiter’s Walk, other arm, 55/35
200m Row

Finish by trying for a PR on something!

Workout Of the Day 13 April 2011

Shoulder Press 3-3-3
Push Press 4-4-4
Push Jerk 5-5-5

Finish with :1 Donkey Kicks, :1 Rest, :1 Donkey Kicks 

Workout Of the Day 12 April 2011

"Mr Joshua"

5 Rounds:

400m Run
30 GHD Sit Ups
15 Deadlift, 250/153

Finish with :2 Drill - HSPU 

Workout Of the Day 11 April 2011

HSPU 5-5-5-5-5

:3 Max Rep Box Jumps
:1 Rest
:3 Max Rep Pull Ups
:1 Rest
:3 Max Reps Thrusters, 45/33 

Workout Of the Day 08 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 5 minutes of:

Squat Clean, 165/108
Jerk, 165/108

 

Workout Of the Day 07 April 2011

Clean 4-3-2-2-1-1-1

"Grace"

30 Clean and Jerk, 135/88

Finish with :2 Drill - HSPU

Workout Of the Day 06 April 2011

"Noah"

5 Rounds:

200m Run
10 Push Ups
10 Good Mornings, 75
10 Pull Ups 

Pressing Snatch Balance 5-5-5-5

Workout Of the Day 05 April 2011

Back Squat 4-4-4-4-4

50 Double Unders

:1 Rest

50 Double Unders

 

Workout Of the Day 04 April 2011

1600m Run

:3 Rest

10 Rounds:

6 Burpees
6 Pull Ups

Finish with 5 x Max Broad Jump