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Workout of the Day
Wednesday January 7th
Submitted by Jennifer on Wed, 01/07/2009 - 02:31.Practice Snatch drills 25 - 20 - 15 - 10 reps of: Dips Lunges Double Unders Post time and thoughts to comments |
Comments: 0
Tuesday January 6th
Submitted by Jennifer on Tue, 01/06/2009 - 15:34.5 Rounds Row 500 m (for max avg watts) 3 Deadlifts (for max weight) Post watts and weight of each set to comments. |
Comments: 0
Monday January 5th
Submitted by Jennifer on Mon, 01/05/2009 - 10:19.Murph Run 1 mile (Row 1600) 100 Pullups 200 Pushups 300 Squats Run 1 mile (Row 1600) Post weights to comments |
Mini Murph is a fine way to scale this workout. Cut all numbers in half.
Thank you Obi for providing the warm up this morning. Everyone had a blast chasing you down.
Comments: 0
Friday January 2nd
Submitted by Drew on Fri, 01/02/2009 - 01:31.Fight Gone Bad 3 Rounds Ball Shots (20lb/ 14 lb) for reps SDHP (75lbs/ 55lbs) for reps Box Jump 24in Box reps Push Press (75/ 55) reps Row for calories |
Fight Gone Bad. AAAWWWWHHH Yeah! With a continuous running clock, perform each exercise for 1 minute and then a 1 minute rest. Record total reps/ calories for your score.
Comments: 3
Thursday January 1st
Submitted by Drew on Thu, 01/01/2009 - 23:26.Happy New Year "Hangover Cure" 10 Rounds 5 Heavy Deadlifts (225/135) 7 Burpees 10 Ring Push-ups |
Sorry for the really late post. I didn't have anyone show up today. I should have known. We will save this WOD for another day. You guys asked for it!
Comments: 0
Wednesday December 31st
Submitted by Drew on Wed, 12/31/2008 - 12:39.2007 Crossfit Games Hopper Workout For time: Row 1000m Then... 3 Rounds of 25 Pull-ups 7 Push Press or Push Jerk (135lbs/95lbs) |
This is one of my favorite Crossfit workouts ever! This is what came out of the hopper during the first Games in Aromas, CA. It was prescribed at 5 rounds, with a 20 minute cap! Serious Crossfitters can try the 5 round version. It is hard though, so watch out. Have a fun, safe, happy New Year. See you in 2009!
Comments: 2
Tuesday December 30
Submitted by Jennifer on Tue, 12/30/2008 - 19:17.Jumping Michael 3 Rounds For Time Run 800 meters 50 Straight Leg Sit Ups 50 Double Unders Post results to comments |
Comments: 3
Monday December 29th
Submitted by Jennifer on Mon, 12/29/2008 - 02:14.As Many Rounds in 20 Minutes 5 Thrusters 7 Hang Cleans 10 Sumodeadlift High Pull Men 95# Women 65# |
See CrossFit Brand-X scaling for variations of this workout. Post results to comments. http://www.crossfitbrandx.com/index.php/forums/viewthread/5717/
Comments: 3
Saturday December 27th
Submitted by Drew on Sat, 12/27/2008 - 16:48.5 Rounds: Run 400m as fast as you can Rest exactly 2 minutes in between runs Post Times for each run |
These are long sprints. Try to drop each 400m under 2:30. Around 1:15 is ideal.
Comments: 0
Friday December 26th
Submitted by Drew on Fri, 12/26/2008 - 15:58."Angie" For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats |
Partition the reps as needed, but you cannot move from one exercise until all reps are completed. Exercise order is whatever you desire.
Comments: 4
