Workout of the Day August 1, 2008

Buddy Team Assault

The foundation of this workout was taken from CrossFit-Gut Check in Rockland, MA

One Partner rests while the other performs:

Sprint 50 Yards
15 Thrusters (45# for women, 75# for men)
Backpedal Sled Drag 50 Yards (115# for women, 160# for men)
Switch w/ Partner

Repeat for 25 min.

Team that completes the most rounds is the winner. If done alone, rest for the amount of time it takes to complete each previous round.

Workout of the Day July 31, 2008

For Time:

20 Deadlift (75# for women, 105# for men)
20 Box Jumps
30 Lunges (each leg)
15 Box Jumps
40 Push Ups
10 Box Jumps
50 Wall Ball
5 Box Jumps

50 Sit Ups
Run 100m
40 Squats
Run 200m
30 Back Extensions
Run 300m
20 Rack Rows
Run 400m

Workout of the Day July 30, 2008

5 x Pull Ups (use assistance or pulldowns if necessary)
15 x Med Ball Slam
x 5

Perform all 5 rounds and move to:

5 x Bench Press
15 x Med Ball chest pass
x 5

1:00 rest in between each set

Finish with 2:00 minute attempt at a hyperextension iso hold at parallel.

Workout of the Day July 29, 2008

Hang Clean + Front Squat 3-3-3-3-3-3-3

Perform a hang clean immediately followed by a front squat.

Finish with:

30/30 Push Press (30 seconds of work/30 seconds of rest)

*Rest is taken with weight overhead*

x4

Workout of the Day July 28, 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 July 25, 2008

"Deck of Cards"

Spade = KB Swings (40# for men, 30# for women)
Hearts = Pull Ups (for Jumping Pull Ups multiply number by 3)
Diamond = Push Ups
Clubs = Step Back Lunges
Joker = Backpedal Sled Drag (100 yards, 180# for men, 135# for women)

The number on the card is the number of reps. Face cards are 10 and Aces are 11. After Friday we will be retiring Deck of Cards for another Friday game so enjoy the workout!

Workout of the Day July 24, 2008

"Fight Gone Bad"

Perform each exercise for 1 minute before moving on to the next exercise. Perform 3 rounds for each exercise. Rest for 1 minute after each round.

Wall Ball
Sumo Deadlift High Pull (75# for men, 50# for women)
Box Jumps
Push Press (65# for men, 45# for women)
Burpees

Workout of the Day July 23, 2008

Overhead Squats x 10
Pull Ups x 5 (use assistance if necessary)
X5

Front Squats x 5
Push Ups x 15 (use weight vest if necessary)
X5

300 Jump Rope

Workout of the Day July 22, 2008

Bench Press: 3-3-3-3-3-3-3

Work up to a 3 rep max on the last set.

Finish with four rounds of:

Rack Rows x8
Back Extensions x8
Box Jumps x5

Workout of the Day July 21, 2008

For Time:

400m Run
50 Squats
40 Sit Ups
30 Pull ups (60 Jumping Pull Ups)
20 Push Press (85 for men/55 for women)
10 Burpees
200 Jump Rope
10 Burpees
20 Lunges (each leg)
30 Push ups
40 Knees to Elbows
50 Squats
400m Run

Workout of the Day July 18, 2008

"Deck of Cards"

Spade = Stationary Lunges (each leg)
Hearts = 20 yard sprint
Diamond = Dips (for jumping dips, multiply number x 3)
Clubs = Pull Ups (for jumping pull ups, multiply number x 3)
Joker = 50 KB Swings (40# for men, 30# for women)

The number on the card is the number of reps. Face cards are 10 and Aces are 11.First group of two to finish a full deck are the winners.

Workout of the Day July 17, 2008

For Time:

25 Box Jumps
30 Push Ups
30 Squats
30 Sit-Ups
30 Wall Ball
50 Box Jumps
30 Push Ups
30 Squats
30 Sit-Ups
30 Wall Ball
25 Box Jumps

Workout of the Day July 16, 2008

21-15-9 of:

Thrusters (85# for men, 55# for women)
Inverted Rack Rows

Then:

Mile Run
300 Jump Rope

Workout of the Day July 15, 2008

Deadlift 3-3-3-3-3-3-3

75 Wall Ball
50 Box Jumps
25 Walking Lunges

Workout of the Day July 14, 2008

"Angie"

For time:

100 Pull-ups (300 Jumping Pull-ups)
100 Push-ups
100 Sit-ups
100 Squats

Workout of the Day July 11, 2008

"Deck of Cards"

Spade = Stationary Lunges (each leg)
Hearts = 20 yard sprint
Diamond = Push Press (45# for women, 75# for men)
Clubs = Inverted Rack Row
Joker = 50 Box Blasts

The number on the card is the number of reps. Face cards are 10 and Aces are 11.First group of two to finish a full deck are the winners.

Workout of the Day July 10, 2008

Warm Up: Speed Ladder

For Time:15/14/13/12....1 reps of the following:

Push ups
Sit ups (w/ med ball)
Jumping Pull Ups
Squats

Workout of the Day July 9, 2008

5 x Squats
10 x Tuck Jumps
x 5 (perform a set of squats, immediately followed by a set of tuck jumps)

5 x Chin Ups (use assistance if necessary)
15 x Med Ball Slam
x 5 (perform a set of chin ups, immediately followed by a set of med ball slams)

1:00 rest in between each set

100 Lunges

Workout of the Day July 8, 2008

Courtesy of CrossFit Slidell, LA www.crossfitsla.com

Deadlift/Box Jump

10-9-8-7-6-5-4-3-2-1

Then:

30/30Push Press(30 seconds of work/30 seconds of rest)*Rest is taken with weight overhead*

x4

Workout of the Day July 7, 2008

For Time:

Run 800m
50 pull ups (150 jumping pull ups)
100 push ups
150 Squats
Run 800m

Workout of the Day July 3, 2008

For Time:

"Fireworks"

400m run
40 BW Squats
40 Push Press (35#for women, 45# for men)
40 KB Swing (30# for women, 40# for men)
40 Jumping Pull Ups
40 Back Extensions
40 Lunges (each leg)
40 Push Ups
40yd Backpedal Sled Drag (135# for women, 180# for men)
400 Jump Rope

Workout of the Day July 2, 2008

5 rounds of:

5 Pullups (use assistance if needed)
10 Squats (weighted)
15 DB Bench Press
20 Box Jumps