CrossFit Flood

Workout Of The Day 17 January 2012

Barbell Lunges

2-2-2 (2 each leg)

WOD

6 x 400m Run

:2 Rest between 400's

Workout Of The Day 16 January 2012

Front Squat

3-3-3

WOD

6 Rounds of :3

3 Power Cleans  155/103

6 Push Ups

9 Squats/Ring Dips

Rest :1 between rounds

Squats on odd rounds / Ring Dips on even rounds

Workout Of The Day 13 January 2012

With a Partner Complete 10 Rounds:

5 Sit Ups

4 Mountain Climbers

3 Push Ups

2 Renegade Rows   55/30

1 Ground to Overhead with DB's   55/30

Then, your choice: 10 Burpees, 200m Run, or 30 Double Unders

Partner A does that while partner B rests.  Then partner B completes while partner A rests.  Once both A and B complete that is 1 Round. 

Workout Of The Day 12 January 2012

Shoulder Press

5-5-5-5

WOD

4 Rounds

30 Ball Slams

500m Row

Workout Of The Day 11 January 2012

50m Resistance Sprints

4 Forward

2 Back

2 Side

:20 AMRAP

6 Deadlift  225#/163#

9 Hand Release Push Ups

12 Box Jumps  30"/24"

Workout Of The Day 10 January 2012

Warm-up WOD

3 Power Cleans on the minute for :10

(use a moderate weight)

WOD

"Josh"

21 OHS  95/63

42 Pull Ups

15 OHS 95/63

30 Pull Ups

9 OHS  95/63

18 Pull Ups

Workout Of The Day 9 January 2012

TGU

3-3-3

WOD

400m Run

10-9-8-7-6

Toes 2 Bar

DB Swings  55/35

400m Run

5-4-3-2-1

Toes 2 Bar

DB Swings  55/35

400m Run

Workout Of the Day 6 January 2012

Skill:  HSPU

WOD: "FRAN"

21-15-9

Thrusters 95/63

Pull ups

Workout Of the Day 5 January 2012

"Mike's 40th B-Day WOD"

40 minute AMRAP

 

400m run

40 Mountain climbers

10 Burpees

400m run

40 Lunges

10 Burpees

400m run

40 Sit ups

10 Burpees

400m run

40 Floor wipers

10 Burpees

Workout Of the Day 4 January 2012

CrossFit Total

"CFT"

Shoulder Press 1-1-1

Back Squat 1-1-1

Deadlift 1-1-1