CrossFit Flood

Workout Of The Day 15 February 2012

Skill:

:8 to find max rep double unders

WOD:

750m Row

15 Dumbell Thrusters - Go Heavy

500m Row

12 Dumbell Thrusters

250m Row

9 Dumbell Thrusters

Workout Of The Day 14 February 2012

Strength:

2 Cleans every minute on the minute for :12 (full squat)

WOD:

:20 AMRAP

5 Power Cleans 145/100

10 Knees to Elbows

15 Wall Ball 20/14

Workout Of The Day 13 February 2012

Push Press:

3-3-3

WOD: "Helen"

3 Rounds

400m Run

21 Swings 55/35

12 Pull Ups

Workout Of The Day 10 February 2012

Skill

Practice Pistols

5-5-5

Partner WOD

The runs must be done with your partner.  Movements cant be split up how you see fit, but only 1 person can work at a time.

150m Run

40 Wall Balls 20/14

150m Run
32 Kettlebell Swings 55/35 lbs
24 Burpees

150m Run

16 Ground to Overhead  55/35

8 Man Makers 55/35

16 Ground to Overhead 55/35

150m Run

24 Burpees
32 Kettlebell Swings 55/35 lbs
150m Run

40 Wall Balls 20/14

150m Run

Workout Of The Day 9 February 2012

Skill:

Tabata Handstand Hold

WOD

:20 AMRAP

400m Run

Max Rep Push Ups

(Score as total # of Push Ups)

Workout Of The Day 8 February 2012

Back Squat:

3-3-3

WOD

7 Rounds

7 Front Squat  165/120

7 Chest-to-Bar Pull Ups

Workout Of The Day 7 February 2012

Shoulder Press:

5-5-5

WOD:

18-15-12-9-6-3

Push Press  115/83

Toes to Bar

Workout Of The Day 6 February 2012

Skill:

Muscle Ups

WOD:

100m Walkinge Overhead Lunges 45/35

700m Row

50 Thrusters  45/33

30 Box Jumps

If Time:

:3 Farmers Walk  55/35 (go as far as possible, you can set it down)

Workout Of The Day 3 February 2012

Skill: 100m row x 5 (30 seconds between sets)

WOD: Partner Chipper (all reps are 1:1)

100m run x 10
20 Burpees
30 Wall Ball 20/14
40 Hand release push ups
50 MB Clean 20/14
60 Second plank per person (1st person has to complete 60 seconds total before 2nd member goes)
70 MB Slams 20/14
80 Box jumps 20”
90 MB 10’ toss
100 Sit ups

Workout Of The Day 2 February 2012

Strength:  :10 to find Max weighted Pull-up

WOD: 

3 Rounds

50 Sit ups
150m Run
50 Russian twists
150m Run

followed by:

3 Rounds

10 Clean and Jerks 95/63
10 Burpees