CrossFit Flood

Workout Of The Day 30 March 2012

Skill:  25m resistant runs (1 Front, 1 Back, 1 Side) x 2

WOD: "BARBARA"
5 Rounds
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest precisely 3 minutes between rounds - score is total time including rests

Workout Of The Day 29 March 2012

Skill:  Max unbroken HSPU - 3 attempts

WOD:

4x400m run
:2 rest in between

Finish with Mobility

Workout Of The Day 28 March 2012

Skill:  Max Knees to Elbows without coming off bar
Strength:  Deadlift 3-3-3-3

WOD:
750m row
50 KB/DB swings 55/35
25 Pull ups

Finish with 10 ft Med ball toss (Front/right/left - 20 reps per)

Workout Of The Day 27 March 2012

Skill:  Pistols 3-3-3
Strength:  Front Squat 5-5-5

WOD: 12-9-6-3
Squat Clean 135/93
Burpees

Finish with 150m Farmer walk 55/35 (for time)

Workout Of The Day 26 March 2012

 

Skill:  Max Hand stand hold (3 attempts)
Strength:  Sots press 3-3-3

WOD:
500m row
50 double unders
400m run
40 double unders
300m row
30 double unders
200m run
20 double unders

Finish with Med ball abs 20/14

Workout Of The Day 23 March 2012

CrossFit Open Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 100/65
3 Chest to bar Pull-ups
6 Thrusters 100/65
6 Chest to bar Pull-ups
9 Thrusters 100/65
9 Chest to bar Pull-ups
12 Thrusters 100/65
12 Chest to bar Pull-ups
15 Thrusters 100/65
15 Chest to bar Pull-ups
18 Thrusters 100/65
18 Chest to bar Pull-ups
21 Thrusters 100/65
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Workout Of The Day 22 March 2012

Skill 1: Pistols 3-3-3

Skill 2: Total double unders in :5 

WOD: 20, 15, 10, 5 reps of:

Deadlift 185/123

Box Jumps 24/20

Finish with Med ball abs (20/14)

Workout Of The Day 21 March 2012

Strength:  Push Jerk 1-1-1

WOD: 5 Rounds (75% of Push Jerk 1RM)

5 Deadlifts

4 Power cleans

3 Front squats

2 Push jerks

1 Burpee

Workout Of The Day 20 March 2012

Resistance runs:  4 front, 2 back, 2 side

WOD: Alternating Tabatas (1::10 rest between tabata sets)

Pull up/Push up

Squat/Box Jump (24/20)

GHD sit up/back ext

Wall ball (20/14)/Row (cal)

Workout Of The Day 19 March 2012

Skill:  Max T2B without coming off bar

Strength:  TGU 5-3-1

WOD: 5 Rounds

5 Burpees

10 DB/KB Swing - 70/55

150m run

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