CrossFit Flood

Workout Of the Day 31 May 2011

21-15-9

OHS, 95/63
Burpees

Finish with :2 Drill - Toes to Bar 

Workout Of the Day 30 May 2011

Gym Closed in observance of Memorial Day

Workout Of the Day 27 May 2011

Fun Friday!

Split each class into 2 Teams.  Each team member must complete:

60 Overhead Lunge, 45/33
200m Run
50 Push Ups
200m Run
40 Wall Ball, 20/14
200m Run
30 Pull Ups
200m Run
20 Sit Ups
200m Run
10 DB Swings, 55/35

Score is average time to complete.

Workout Of the Day 26 May 2011

Snatch 3-3-3-3

5 Rounds:

400m Run
8 K2E
16 OHS, 75/63 

Workout Of the Day 25 May 2011

Deadlft 3-3-3-3-3

21-15-9

Row
Box Jumps, 24/20
Push Press, 95/63

Finish with 800m Run 

Workout Of the Day 24 May 2011

Snatch Balance 5-5-5

Pressing Snatch Balance 5-5-5

Heaving Snatch Balance 5-5-5

10 Rounds:

5 Pull Ups
10 Push Ups
15 Squats 

Workout Of the Day 23 May 2011

Shoulder Press 3-3-3-3

"Annie"

50-40-30-20-10

Double Unders
Sit Ups

Finish with Side-to-Side Box Jumps, 20 each side 

Workout Of the Day 20 May 2011

Fun Friday!

“Weight for Me!”

With a partner:

400m Med Ball Run, 20/14 - Max Reps Weighted Push Ups, 20/10

400m Med Ball Run, 20/14 - Max Reps DB Thrusters, 50/30

400m Med Ball Run, 20/14 - Max Reps Weighted Pull Ups, 25/15

400m Med Ball Run, 20/14 - Max Reps Weighted Sit Ups, 25/15

 

Workout Of the Day 19 May 2011

"Kelly"

5 Rounds:

400m Run
30 Box Jump, 24"
30 Wall Ball, 20/14 

:2 Handstand Practice

Workout Of the Day 18 May 2011

Front Squat 5-5-5

21-15-9

Push Press, 95/63
Deadlift, 95/63
Walking Lunge

:2 Drill - Toes to Bar