Workout of the Day April 1, 2008

Four rounds for time:

Sprint 400m
50 squats

"Filthy Fifty" in action

http://media.crossfit.com/cf-video/MuscleAndFitnessPresentsCrossFit.wmv

Workout of the Day March 31, 2008

"Fight Gone Bad"

Three rounds for reps:

Wall Ball, 20 # ball, 10 ft. target
Sumo deadlift High Pull, 75#
Box Jump, 20" box
Push-press, 75#
Run

Each exercise is performed for one minute with one minute of rest at the completion of all exercises. Originally developed for UFC Lightweight Champion BJ Penn.

Workout of the Day March 29, 2008

Do something active that you consider fun!

Firefighter Fran

Back by popular demand!

Workout of the Day March 28, 2008

Back Squat 3-3-3-3-3-3-3

Post weight to comments.

Workout of the Day March 27, 2008

Four rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely two minutes between each round.

Post time for each of five rounds to comments.

Workout of the Day March 26, 2008

"Filthy Fifty"

For time 50 reps of:

Box Jumps
Jumping Pull Ups
Kettlebell Swings
Walking Lunge
Knees to Elbows
Push Press (45#)
Back Extensions
Wall Ball
Burpees
Double Unders

Workout of the Day March 25, 2008

Five rounds for time:

Wall Ball x 15
Inverted Rack Row x 15
OH Press (95#) x 15
Atomic Sit-Up x 15

Post time to comments

Workout of the Day March 24, 2008

Max Rounds 20 minutes:

65# Thrusters (15 reps)

Jumping Pull-ups (21 reps)

Post number of rounds to comments.

Workout of the Day March 21, 2008

Jerk 3-3-3-3-3-3-3 reps

Post load to comments

Workout of the Day March 20, 2008

50 Walking Lunge
50 Push Ups
50 Pull Ups
20 Hang Cleans (65#)
20 Knees to Elbows
50 Box Jumps
50 Squats
50 Sit Ups
20 Burpees
20 Back Extensions

Firefighter Fran

Fred Gokey from CrossFit Albany performing "Fran" in full firefighter gear!

Workout of the Day March 19, 2008

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Run (1 min.)

Workout of the Day March 17, 2008

30, 20, 10 reps of
Jumping Pull ups
Sprints
Med Ball Slams
Sprints
Push-ups
Sprints

for time.

Post times to comments.