January 31, 2009


January 30th, 2009 at 9:06 pm

Workout of the Day

DAYTONA SMASH (from CrossFit Daytona)

 

in teams of two perform the following for time:

400m of farmer carry (16kg,24kg)/over head plate carry(25#). partners can switch out carries as necessary.

100 x pull ups
100 x squats

100 x kettlebell swings (24kg)
100 x box jumps

100 x wall ball shots
100 x abmat situps

400m farmer carry/over head plate carry (same as above)

couplets are done with each player working simultaneously at one station, switching as they desire to accumulate 100 reps on each movement. no order dictated for the couplets, must start and finish with 400m farmer carry/overhead plate carry. post total time for score.pic1

 

Posted by Billy, filed under Uncategorized. Date: January 30, 2009, 9:06 pm | No Comments »

January 30, 2009


January 29th, 2009 at 9:46 pm

 

Workout of the Day

5 RoundsMax Reps

HandStand Push Ups
Body Weight Deadlift

Rest as Needed Between Sets

Post Results to Comments 

 dsc02678

Posted by Billy, filed under Uncategorized. Date: January 29, 2009, 9:46 pm | No Comments »

January 29, 2009


January 28th, 2009 at 10:44 pm

Rest Day

Make up a workout

 

or

 

Max ring dips 1-1-1-1-1

(find 1 rep max and repeat for 5 total sets)

rest 5min

 

Max Handstand Pushups

(As many as you can do one time without dropping)

rest 5min

 

Tabata Pushups

(8 intervals of 20 sec of pushups and 10 sec of rest)

 

 

 

Post Loads and reps to comments

 jentoprossrope

Posted by Billy, filed under Uncategorized. Date: January 28, 2009, 10:44 pm | No Comments »

January 28, 2009


January 28th, 2009 at 12:18 am

Work Out of the Day

Complete as many rounds in 20 minutes as you can of:

 

15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

 

Post rounds to comments

1-26

Posted by Billy, filed under Uncategorized. Date: January 28, 2009, 12:18 am | No Comments »

January 27, 2009


January 26th, 2009 at 11:59 pm

Work Out of the Day

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

 

Post time to comments

 

dsc02662dsc02640

Posted by Billy, filed under Uncategorized. Date: January 26, 2009, 11:59 pm | No Comments »

January 26, 2009


January 26th, 2009 at 7:57 am

Work Out of the Day

“Balls”

 

3 Rounds of:

25 Wallballs

20 boxjumps w/ball

15 overhead lunges w/ball

400m run w/ball

 

Carry the ball any way you want on the run

Post times to comments

1-25wod7

 

 

 

Posted by Billy, filed under Uncategorized. Date: January 26, 2009, 7:57 am | No Comments »

January 25, 2009


January 24th, 2009 at 10:49 pm

Rest Day

 

Make up a workout

 

or

 

Pullup 1-1-1-1-1

 

Ring Dip 1-1-1-1-1

 

1-24pic

Posted by Billy, filed under Uncategorized. Date: January 24, 2009, 10:49 pm | No Comments »

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