09302013

Main – CrossFit

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Optimus Prime (Time)

5 Rounds
5 Shoulder to Overhead (155,95)
10 Box Jump Overs (24,20)
15 HR Push Ups
20 Sit Ups

Posted in Workouts

09282013

Main – CrossFit

Metcon (Time)

Open Gym
Athlete’s Choice

Posted in Workouts

09272013

Main – CrossFit

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Posted in Workouts

09262013

Main – CrossFit

Our Town Warm Up (No Measure)

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Mobility (1×1)

Posted in Workouts

09252013

Main – CrossFit

This WOD will be scaled for all athletes
(weight, exercise and reps)

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Abba Dabba Do Yah (Time)

45 lbs Overhead Squat, 50 Reps
100 Abmat Sit-Ups
115 lbs Overhead Squat, 25 Reps
50 Toes-To-Bar
185 lbs Overhead Squat, 10 Reps
20 GHD Sit-Ups

Posted in Workouts

09242013

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Kamikaze (Time)

5 Rounds
400 Meter Run
10 Lunge Steps Front Rack (115/65)

Posted in Workouts

09232013

Main – CrossFit

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Deadlift (6×6)

Posted in Workouts

Strict Muscle Up Progression

Our Town CrossFit Athletes

Check out the following link – http://media.crossfit.com/awset/DavidDurante_StrictMUProgression_5238a28aa57f3_IP.mp4

You never know we may see these next week…

 

09212013

Main – CrossFit

Bench Press Max Lift
Record Heaviest Triple, Double, Single

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Bench Press (3×3)

Bench Press (3×2)

Bench Press (3×1)

Deadlift (10×3)

Posted in Workouts

09202013

Main – CrossFit

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Top Shelf (AMRAP – Rounds and Reps)

18 Min AMRAP
20 Wall Balls (20/14)
5 Hand Stand Push Ups

Deadlift (8×4)

Posted in Workouts
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