1000m Row
50 pull ups
50 push ups
50 sit ups
50 squats
800m Run
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December 2011
December 16, 2011
December 15, 2011
December 14, 2011
December 13, 2011
Workout Of the Day 13 December 2011
Josh and Rachael really maximizing their time on the rollers. Way to get after it guys!
3 x Max L-Sit Holds
Practice Med Ball Cleans
WOD:
15-12-9-6-3 reps for time of:
Overhead Squat 95/63
Toes to Bar
December 12, 2011
December 09, 2011
December 08, 2011
December 07, 2011
Workout Of the Day 7 December 2011
15 Burpee Box Jumps
"Diane"
21/15/19
Deadlift - 225/155
HSPU
December 06, 2011
December 05, 2011
Workout Of the Day 5 December 2011
Make sure you get your chin over the bar on those pull ups. This cat is doing a great job.
3 Rounds
10 Power Snatch 115/75
20 Pull Ups
30 Squats
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.
