Add 1 pull up per minute
2 minute rest
Add 1 box jump per minute 24/20
Then go for an ASL
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November 2011
November 30, 2011
November 29, 2011
Workout Of the Day 29 November 2011
OH Squat
5-5-5-5
WOD: 5 rounds
20 Split Lunges (jumping)
20 DB/KB Swings 55/35
100m run
November 28, 2011
Workout Of the Day 28 November 2011
Strength: Deadlift
3-3-3-3-3
WOD: 10 rounds
2 Deadlift 225/163
10 push ups
Finish with Med ball abs 20/14
November 25, 2011
November 23, 2011
November 22, 2011
Workout Of the Day 22 November 2011
That's some serious double under action!
Skill: Box Jump
Max height in 5 minutes
2 minute rest
Skill: HSPU
Total in 2 minutes
2 minute rest
Skill: Double unders
Max unbroken set in 5 minutes
2 minute rest
Skill: Toes to bar
Total in 2 minutes
2 minute rest
Skill: 400m run
November 21, 2011
Workout Of the Day 21 November 2011
The crew from the Saturday workout took a nice moment to pose with the tire; after they all flipped it multiple times.
Strength:
Hang Power Cleans
3-3-2-2-1-1
WOD:
21-15-9
SDHP 95/63
Tuck jumps
Pull up
November 18, 2011
November 17, 2011
Workout Of the Day 17 November 2011
Skill: HSPU
WOD:
4 X 800m run
Finish with Med ball abs 20/14
November 16, 2011
Workout Of the Day 16 November 2011
What has two thumbs and likes CrossFit Flood? Looks like Jeremy. looking good guys!
Strength:
Back squat
3-2-2-1-1-1
WOD: Tabata
Wall ball
Toes to bar
Box jump
Sit ups
Score is total reps
Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
