Workout of The Day

4/10/2010

3X5 OHS

"Ring and Swing"

21-15-9

Ring dips 

Kettle bell swings 30%BW 

Australian ring pull-ups

3/9/2010

"Whirlwind"

100 Burpees for time stopping on the minute each minute to complete 10 Abmat butterfly situps. (starts on situps)

100 Double unders for time

 

3/8/2010

3-8-10

"Crossfit Total"

Work to 1 rep max for:

Dead Lift

Back Squat

Shoulder Press

Add total weight moved for score

3/5/2010

"Get-up!"

10 rounds for time

100 mountain climbers

10 Burpees

2 turkish get-ups w/ 20% Body Weight

3/4/2010

 

"Heavy Legged Ankle Bender"

Row - cal
10 yards lateral touches
Kettle Bell Swings 53/35 lb
Double Unders

 

 

-8 rounds of 20/10
-score total reps
-complete 8 rounds at a station and then move to the next station
 

 

3/3/2010

Clean 2,2,1,1

"The Devil"

As many rounds as possible in 10 min.

6 - Chest to bar pull-ups

6- Rings Dips

6- Thruster w 135/95 lb

3/2/2010


Push/Split Jerk - 2,2,1,1

Shoulder Press - 3x2


"Just Abs"

5 - Knees to elbows

10 - jack knives

15- Abmat sit-ups

20 - Bike abs

5 rounds for time

3/1/2010

 

Dead Lifts 5,3,3,2,1
 
500 Double-Unders for time
 
or
 
5,000 m Row

2/27/2010

"Crush"

4 rounds through

1 min @ each station

Chest to bar pull-ups and rings dips

Rowing - cal

Thrusters 95/65lb

-add together total points

 

2/26/2010

Shoulder Press - 5,4,3,2,1

Front Squat - 3x5

Bench Press  - 5,4,3,2,1

2/25/2010

 

"DisCOREbobulated"

60 seconds work, 30 seconds rest
-You get 60 seconds to complete the prescribed reps at each station, then you get anytime remaining in the 60 second work period to score points by maintaining a "hold" position. You earn 1 pt for every five seconds in the hold.
30,20,10 - Abmat Butterfly Sit-ups / Plank
21,14,7 - G/H Sit-ups / Bent Knee Hanging hold
30,20,10 - Stability ball leg under / Superman
21,14,7 - Knees to Elbows / Leg lift @ 18"
30,20,10 - Floor Wiper / Side Plank
21,14,7 - Russian Twist / Side Plank

Good Luck Mike

2/24/2010

 

"LCQ WOD #1"

3 rounds for time:
10 Dead Lifts - 275/185 lb
50 Double-Unders

2/23/2010

"Fran"

21-15-9

Thruster 95/65 lb

Pull-ups

2/22/2010

"Power Total"

1 rep max in the following lifts

clean

jerk

snatch

Watts test on Rower (divide watts by 3)

add all 4 together for score

 

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