31/01/11
Mon ,31/01/2011Workout Of the Day
Dead lifts 3 @ 70%, -3 @ 80%, – Max reps @ 90%
3 Rounds For Time
25 Wall Ball
25 Burpees
Archive for January, 2011
30/01/11
Sun ,30/01/2011Workout Of the Day
5 Rounds For Time
750m Row
3 minutes rest between rounds
29/01/11
Sat ,29/01/2011Workout Of the Day
“CrossFit Football Total”
1 Rep Max of:
Power Clean
Back Squat (Low Bar)
Bench Press
Dead lift
You get three attempts at each lift. Your score is the weight used for the best attempt.
28/01/11
Fri ,28/01/2011Workout Of the Day
Back Squat 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle
5 rounds for time
200m Run
5 Clean (135/115#)
15 Burpees
27/01/11
Thu ,27/01/2011Workout Of the Day
Bench 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle
5 Rounds for time
400m Run
25 Ring Push ups
25 Supine Row
26/01/11
Wed ,26/01/2011Workout Of the Day
Air Force WOD
For time:
20 Thrusters 95/65 for all bars
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
~For every minute on the minute you have to perform 4 burpees. 95/65
25/01/11
Tue ,25/01/2011Workout Of the Day
Dead lift 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle
10 Rounds
2 Power cleans Every Minute on the Minute 85% of 1RM
24/01/11
Mon ,24/01/2011Workout Of the Day
Press 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle
15 min AMRAP
25 Double unders
10 Pull ups
10 Push Jerk
23/01/11
Sun ,23/01/2011Workout Of the Day
8 rounds for time:
5 Power Snatches 95/65#
Row 200 meters
22/01/11
Sat ,22/01/2011Workout Of the Day
Prowler and Tire flips