CrossFit Outer Banks

FRIDAY March 26, 2010

tracey — Fri, 26 Mar 2010 15:29:30 +0000

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

tracey — Wed, 24 Mar 2010 17:11:30 +0000

****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

tracey — Tue, 23 Mar 2010 19:57:12 +0000

“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

tracey — Mon, 22 Mar 2010 20:46:01 +0000

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***

THURSDAY March 19, 2010

tracey — Thu, 18 Mar 2010 22:59:20 +0000

Run 400m

5 Burpees

10 Pullups

15 Body squats

20 Situps

X 5 Rounds for time

WEDNESDAY March 17, 2010

tracey — Wed, 17 Mar 2010 14:48:33 +0000

“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

tracey — Tue, 16 Mar 2010 20:32:08 +0000

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

tracey — Mon, 15 Mar 2010 16:08:23 +0000

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

tracey — Fri, 12 Mar 2010 16:27:44 +0000

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

tracey — Wed, 10 Mar 2010 16:34:35 +0000

Row

Beat the tire

Plank hold

Ball slams

Dips

Walking lunges

Chain drag

Tire flip

45/15 x 4 rounds