CrossFit Flood

Workout Of the Day 17 October 2011

Skill:  Double unders

WOD: "TABATA THIS"

Squat

Row

Pull up

Sit up

Push up

*Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Workout Of the Day 14 October 2011

"Fun Friday"

2 Rounds of

500m Row
25 Thrusters, 75/53
15 Pull Ups
400m Run
25 Sumo Deadlift High Pulls, 75/53
15 Dumbbell Swings, 55/35

 

Workout Of the Day 13 October 2011

Overhead Squat: 3 x 3

WOD:

"Randy"

75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. 

 

Workout Of the Day 12 October 2011

 

Skill:

25 Ring Dips / Ring Negatives / Stabalize on the rings

Then spend 10 minutes using the new rollers 

WOD:

21-15-9

Push Press - 95#/63#

Box Jumps - 24"/20"

Wall Ball - 20#/14#

 

Workout Of the Day 11 October 2011

Skill: 

3 Rounds

::30 Hollow Rock

::30 Handstand Hold

 

WOD:

4 Rounds

400m Run

15 Pull ups

15 Hand release push ups

Workout Of the Day 10 October 2011

Deadlift  3 x 5

WOD:

:15 AMRAP

100m Farmers Walk  55/35

10 Burpees

10 Squats

Workout of The Day 7 October 2011

Partner "GRACE" + "MORRISON"

In teams of two (one person works at a time), complete "GRACE"

30 Clean and Jerk - 135#

followed by

"MORRISON"

50/40/30/20/10

Wall ball - 20#

Box jump - 24"

KB Swing - 55#

 

"GRACE" is one of the original "Benchmark Girls"

and

"MORRISON" is a "Hero" WOD

 first posted on HQ site on July 4, 2011

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

Workout of The Day 6 October 2011

SKILL: 

40 GHD SIT UPS

40 HIP EXTENSIONS

 

WOD:

6 ROUNDS

 

100 SINGLE UNDERS

5 MAN-MAKERS (35/25)

Workout of The Day 5 October 2011

Back squat

10-10-10

Front squat

5-5-5

 

WOD:

3 minute Row

30 second rest

2 minute Row

30 second rest

1 minute Row

 

Score = Total distance

Workout of The Day 4 October 2011

Shoulder Press

3-3-3-3

WOD:

With a continous running clock, complete:

2 minutes max calorie ROW

2 minutes max rep PUSH UP

2 minutes max rep SIT UPS

2 minutes max rep SQUATS

Score = Total calories + total reps