CrossFit Flood

Workout Of the Day 30 December 2011

Partner WOD - In teams of 2 (with a 25# plate)

400m run

100 OH Lunges

100 Sit ups

400m run

100 OH Squats

100 Russian twists

400m run

100 Push ups

100 second Plank (per person)

 

Workout Of the Day 29 December 2011

Shoulder Press

1-1-1-1-1

DB Floor Press

3-3-3

WOD:

1000m Row

5 minute rest

500m Row

Workout Of the Day 28 December 2011

Skill:  Muscle up/ring pull ups

WOD: 30 minute AMRAP

300m Row

30 Burpees

30 Hip ext

30 Pull ups

30 DB/KB Swings 55/35

30 Wall ball 20/14

30 Lunges

30 Push ups

30 GHD Sit ups

30 Box Jumps 24/20

3o Toes to Bar

300m Row

Remaining time: TGU 30/15

Workout Of the Day 27 December 2011

Back Squat

5-5-5

Front Squat

3-3-3

WOD:

7 minute AMRAP

10 OH Lunge 45/33

10 Front Squat 45/33

10 Shoulder Press 45/33

10 Back Squat 45/33

Workout Of the Day 26 December 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 23 December 2011

ASL

Clairemont Mesa run – 2.25 mile loop

Go for another ASL if enough time

Workout Of the Day 22 December 2011

12 DAYS OF CHRISTMAS

 

1 Clean and Jerk 95/63

2 Front Squats 95/63

3 Power Cleans 95/63

4 Deadlifts 95/63

5 Burpee jump over the bar

6 Pull ups

7 Box jumps 24/20

8 DB/KB Swings 55/35

9 Wall ball 20/14

10 Hand release Push ups

11 Jumping lunges

12 Clusters (Clean and Thruster) 95/63

 

Workout is to be completed like the "song": 1 Clean and Jerk...2 Front Squats, 1 Clean and Jerk...3 Power Cleans, 2 Front Squats, 1 Clean and Jerk...4, 3, 2, 1...you get the drift!

Workout Of the Day 21 December 2011

Weighted Pull ups
3-2-2-1-1-1

Weighted dips
3-3-3

WOD:
:10 AMRAP
10 Med ball clean-wall ball 20/14
100m Farmers walk 55/35

Workout Of the Day 20 December 2011

Jerk 5-5-5

Behind the head Jerk 3-3-3

Tabata Med ball abs 20/14

Good Mornings 10-10-10

Workout Of the Day 19 December 2011

“CINDY”

:20 AMRAP
5 Pull ups
10 Push ups
15 Squats