Monday 140310

Posted by on Mar 9, 2014 in Workout of the Day | 0 comments

Warm-up (No Measure) 3:00 Cardio – Jump Rope/Run/Row 3 way hip mobility Dynamic Warm Up Drill DL and build to working load Metcon (Time) 3 rounds for time of: 400m Run 12 Deadlifts, Body Weight 21 Box Jumps, 24/20 After bash: 50 GHD Sit...

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Sunday 140309

Posted by on Mar 8, 2014 in Workout of the Day | 0 comments

Dynamic Warm Up – Get Moving 20 min AMRAP of: 10 push press 115/85 10 KB swings, 24/16 10 Burpees.

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Sunday 140309

Posted by on Mar 8, 2014 in Workout of the Day | 0 comments

Main – CrossFit Warm-up (No Measure) Dynamic Warm Up – Get Moving Push Press progression warm up to working load WOD Movements Metcon (AMRAP – Rounds and Reps) 20min AMRAP of: 10 Push Press 115/85 10 KBS 24/16 10 Burpees

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Saturday 140308

Posted by on Mar 7, 2014 in Workout of the Day | 0 comments

Saturday 140308

Dynamic Warm-Up get the body moving WOD For time: Lunge 1000′ 150′ rope ascent 50 Toes to bar Skill/drill weakness

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Friday 140306

Posted by on Mar 6, 2014 in Workout of the Day | 0 comments

Friday 140306

Dynamic Warm-Up get the body moving WOD Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following same pattern

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Thursday 140306

Posted by on Mar 5, 2014 in Workout of the Day | 0 comments

Thursday 140306

Dynamic Warm-Up get the body moving WOD movements WOD 5 Rounds for time of: 15 Back extensions 21 hang power clean, 95/65lbs 15 GHD sit up After bash: 100 DU or 2 minutes...

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Wednesday 140305

Posted by on Mar 4, 2014 in Workout of the Day | 0 comments

Wednesday 140305

Dynamic Warm-Up get the body moving Split Jerk 1 rep max effort Tabata Row 8 rounds for max calories 100 sit-ups for time Abmat

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