Saturday the 24th of January, 2009
"CrossFit Total" Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Post total to comments.If you are not proficient in these lifts we will provide a training session on these movements as well as an alternative WOD.
Friday the 23rd of January, 2009
Rest DayFor those of you that did not get your WOD in today, we will do yesterdays. Saturday we will be meeting at CrossFit305 at 6:30am before the Tropical 5k and heading out to Watson Island as a group. There will still be a WOD at 1pm Saturday. Remember, if you...
Thursday the 22nd of January, 2009
Warm Up 100 double under jump rope10 squats 10 push ups 5 kip ups 5 ring dips 10 squat jumps 10 chest clap push ups 10 sit ups 2 sampsons per side 10 ball slams WODFive rounds for time of:45 pound barbell Overhead walking lunges, 50 feet21 Burpees Let trailing knee...
Wednesday the 21st of January, 2009
Warm upRun 800 meters or three minutes jump rope25 squats20 push ups15 good mornings10 sit ups5 pull upsRepeat circuit without run x2For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups...
Tuesday the 20th of January, 2009
Warm UpRun 400 meters or two minute double undersThree rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good morningsWOD"Mr. Joshua" Five rounds for time of:Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 repsScale and substitute as needed.
Monday the 19th of January, 2009
Warm up:25 double unders10 med ball cleans 20 lbs20 push ups20 squatsrepeat x3Hang power clean 1-1-1-1-1-1-1 reps Finisher: 5 minutes max dead hang pull ups on the new bar.Say hello to your neighbor.Post loads to comments.
Sunday the 18th of January, 2009
Hang power clean 1-1-1-1-1-1-1 repsPost loads to comments.L-Sit and/or double under practice, ten minutes.Optional:Rest Day, wait for Monday.
Saturday the 17th of January, 2009
40 lb. Kettlebell Swing x5075 lb. Deadlift High Pull x40V Up x3025 lb. Deadball slam x20Burpee x10 (mark is 12" above max reach)45lb. Overhead Plate Walk x5 (sidewalk and back)Three rounds for timePost time to comments.Not in the gym? Run a 10k. Practice skill of your...
Friday the 16th of January, 2009
For time:10 GHD Sit-ups10 Hip & Back Extensions95 pound Thrusters, 30 reps50 Pull-ups 30 GHD Sit-ups30 Hip & Back Extensions95 pound Thrusters, 20 reps35 Pull-ups 50 GHD Sit-ups50 Hip & Back Extensions95 pound Thrusters, 10 reps20 Pull-ups Post time to...
Thursday the 15th of January, 2009
Remember, CrossFit encourages active rest by participating in new sports.What new thing did you try today?Here is your humor for the day:FLORIDA BEEKEEPING...and also, to those with glass hands...CHALKIN' UPPost thoughts to comments