CrossFit Flood

Workout Of the Day 17 August 2011

Zott's Press 3-3-3-3

50-30-15

Double Unders
Seated Press, 45/33
Sit Ups 

Workout Of the Day 16 August 2011

"Nancy"

5 Rounds:

400m Run
15 OHS, 95/63

Muscle Snatch 4-4-4-4 

Workout Of the Day 15 August 2011

Deadlift 2-2-2-2-2-2-2

Practice Split Jerk

NEW! :2 Drill - K2E

Workout Of the Day 12 August 2011

Fun Friday!

100m OH Lunge, 45/33
50 Sit Ups
200m Run
40 Front Squats, 45/33
40 Tuck Jumps
400m Run
30 Seated Presses, 45/33
30 Pull Ups
400m Run
20 Overhead Squats, 45/33
20 Burpees
400m Run
10 Hang Power Cleans, 45/33
10 Knees to Elbows
200m Run

 

Workout Of the Day 11 August 2011

5 Rounds:

400m Run
25 DB Swings, 55/35

Shoulder Press 3-3-3-3-3

Finish with :2 Drill - 1/2 BW Thrusters 

Workout Of the Day 10 August 2011

Front Squat 5-5-5-5

Add-A-Pull-Up-A-Minute

Workout Of the Day 09 August 2011

OHS Warm Up

10 OHS
10 OHS Narrow Grip
10 OHS Narrow Stance

OHS 1-1-1-1-1-1-1-1-1-1 

Workout Of the Day 08 August 2011

25-20-15-10-5-10-15-20-25

Sit Ups
DB Swings, 55/35
Hip Extensions
Meters Sprints

Finish with :2 L-Sits 

Workout Of the Day 05 August 2011

Fun Friday!

Each person has :1 to complete the exercise and then ::15 to rotate to the next station. If exercise is not completed in given :1, the athlete is out.

1. 10 Pull Ups
2. 15 Burpees
3. 20 Seated Press, 45/33
4. 20 Jumping Squats, 45/33
5. 20 Donkey Kicks

Once eliminated, complete 25 Knees to elbows, 25 Hip Extensions,  25 Wall Ball, 20/14

Workout Of the Day 04 August 2011

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

1000m Row