Archive for March, 2010
FRIDAY March 26, 2010
DUE TO THE INCREASE OF PEOPLE SKIPPING CLASSES AND NON CROSSFIT GYMS STEALING WORKOUTS, WE WILL NO LONGER BE POSTING THE WORKOUT OF THE DAY!!! PLEASE COME IN AND ENJOY THEY WORKOUTS POSTED ON OUR WHITE BOARD DAILY AT OUR FACILITY!!! SEE YOU SOON!!
“The only time SUCCESS comes before WORK is in the dictionary!” Lombardi
WEDNESDAY March 26, 2010
****stolen from Palm Beach Crossfit****
Carry 3X your body weight (any style/way) for 400m.
Modify by doing multiple trips adding up to total of 3X your B.W.
TUESDAY March 23, 2010
“LINDA” a.k.a 3 bars of death
10-9-8-7-6-5-4-3-2-1
3/4 Body weight Clean
Body weight Bench
1.5 Body weight Deadlift
MONDAY March 22, 2010
100 Double unders
90 Situps
80 Double unders
70 Pushups
60 Double unders
50 Body squats
40 Double unders
30 Pullups
20 Double unders
10 Burpees
***for time***
WEDNESDAY March 17, 2010
“SPARTAN 300″
25 Pullups
50 Deadlifts @ 135#
50 Pushups
50 Box jumps
50 Floor wipers @ 135#
50 Clean & press @ 16k kettlebell
25 Pullups
***for time***
TUESDAY March 16, 2010
Pullups 5×20
Dips 5×10
Pushups 5×20
Strict Press 5×10
Weighted Low Back Raises 5×10
Abs of Choice 5×20
MONDAY March 15, 2010
Row
Low back raise
Ball slams
Sunrise/sunsets
Box jumps
Padlock plank row
Sumo deadlift hipulls
1 Arm jumping pullups
Rope whips
Push press
45/15 X 4 rounds
FRIDAY March 12, 2010
Run .25 mile
Kettlebell swings x 20
Pushups x 15
Situps x10
Starfish jumps x 5
X 6 Rounds for time
WEDNESDAY March 10, 2010
Row
Beat the tire
Plank hold
Ball slams
Dips
Walking lunges
Chain drag
Tire flip
45/15 x 4 rounds
