CrossFit Flood

Workout Of the Day 30 September 2011

In 2 Groups, with groups working as one:

(G1) Push Up Ladder: 10-1
(G2) Squat Ladder: 1-10

(All) 20 Box Jumps, 24”/20”

(G2) Push Up Ladder: 10-1
(G1) Squat Ladder: 1-10

 

Workout Of the Day 29 September 2011

OHS 4-4-4-4

3 Rounds:

200m Run
15 DB Swings, 55/35
10 Ring Rows

Finish with 15 Tire Flips 

Workout Of the Day 28 September 2011

Snatch Balance 5-5-5

5 Rounds:

12 Overhead Lunge, 45/33
6 Squat Snatch, 45/33
3 Strict Pull Ups

:1 Jumping Squats, ::30 rest, :1 Jumping Squats 

Workout Of the Day 27 September 2011

CrossFit Total

Workout Of the Day 26 September 2011

10 Burpees
20 K2E
30 Lunges
400m Run
10 HSPU
20 Hip Extensions
30 Box Jumps
400m Run

Finish with :2 L Sits 

Workout Of the Day 23 September 2011

Fun Friday!

In teams of 2, with only one person moving at any time, complete:

Broad jump 800m
Move 4,000lbs from floor to overhead
Deadlift 10,000lbs
200 Sit Ups or 100 Knees to Elbows
Box Jump 1,200 Vertical Feet

Team picks the loads, but may only have one barbell and Box

Workout Of the Day 22 September 2011

50-40-30-20-10

Double Unders
Sit Ups
Box Jumps, 20"

Finish with 800m Run 

Workout Of the Day 21 September 2011

“JRE”

3 Rounds for Time:

25 Thrusters, 45/33
25 Wall Ball, 20/14
800m Run

James Roy Eaton, Jr. (1949-1998) lost his battle with cancer September 11, 1998.  He was a career Navy Officer, serving his country for over 26 years before he retired to spend time with his family and fight a disease he didn't deserve.  This WOD honors his unyielding values, generosity, and creative vocabulary.

 

Workout Of the Day 20 September 2011

"Noah"

5 Rounds:

200m Run
10 Push Ups
10 Good Mornings, 75/53
10 Pull Ups

Finish with :2 Drill - K2E 

Workout Of the Day 19 September 2011

Weighted Pull Ups 3-3-2-2-2-1-1-1-1

:8 AMRAP:

100m Run
15 DB Shoulder Press, 35/20
20 Mountain Climbers

Finish with :2 Handstand Hold or 20 HSPU