CrossFit Flood

Workout Of The Day 29 February 2012

Strength: 15 minutes to find max Snatch

 

WOD:  Using 80% of the 1RM Snatch weight

5 Rounds

3 Snatches

2 OH Squats

1 Jerk

20 Sit-ups

 

Finish with 500m Row

Workout Of The Day 28 February 2012

Strength:   Every :1 on the :1 for :10 perform 3 Thrusters

WOD: 21-15-9

Push Press 75/53

Burpees

KB Swings 55/35

 

Finish with Medball Abs 20/14

Workout Of The Day 27 February 2012

WOD:  “Partner MURPH”

1 mile run

100 Pull ups

200 Push ups

300 Squats

1 mile run

*1 person works at a time

*Runs will be completed in 100m increments, but 1 person can run multiple in a row

*Pull ups, push ups, and squats can be broken up any way, but 1 person works at a time

Workout Of The Day 24 February 2012

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Workout Of The Day 23 February 2012

Skill:  15 minutes to find max box jump height

WOD:  "ANNIE"

50-40-30-20-10

Double unders

Sit ups

Workout Of The Day 22 February 2012

“Fight Gone Bad”

Wall ball 20/14

Sumo deadlift high-pull 75/53

Box Jump 20"

Push-press 75/53

Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Workout Of The Day 21 February 2012

Skill: Pistols 5-5-5

Strength: Thrusters 3-3-3

WOD: 12 min AMRAP

3 Clusters (75-80% of 3RM Thruster)

6 Burpees with lateral jump over bar

9 Squats

Workout Of The Day 20 February 2012

Skill:  L-Sit (5 minutes to get max total time for L-Sit)

Strength:  TGU 3-3-3

WOD:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DB/KB Swing – 70/55

Sprint 100m

 

Finish with Med ball abs 20/14 (20 reps each side)

Workout Of The Day 17 February 2012

WOD:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Workout Of The Day 16 February 2012

Strength:

Overhead Squat

5-5-5

WOD:

Five rounds on the 3:00 interval for max reps of:

400m Run 
Power snatches, 95# (65#)
Rest 1:00

You must complete one 400m run each round and your score for the round is the number of power snatches you complete with the remaining time.