Workout of the Day October 1, 2008

5 sets of:

3 OH Press + 2 Push Press

Finish with:

100 Wall Balls for time

Workout of the Day September 30, 2008

Deadlift 2-2-2-2-2-2-2

3 Rounds for time:

5 Box Jumps
10 Lunges
15 Ball Slams
20 Rack Rows

Workout of the Day September 29, 2008

"Barbara"

5 Rounds for time:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Great job this Saturday by our own Les Whitley and Captain Greg Boyd of the Spring Hill Fire Department for destroying Fight Gone Bad to raise money to battle prostate cancer

Workout of the Day September 26, 2008

As many rounds as possible in 25 minutes of:

50 yard overhead walk (95# for men, 65# for women)
25 yard walking lunge sled drag
25 yard backward sled rows
20 yard tire flip (Next person in the group may begin their round as soon as the sled work is finished)
100 yard sprint

Teams will be divided according to the number of people in each class.

Workout of the Day September 25, 2008

"Tabata Fran"

Complete 8 Rounds of both exercises alternating between the two. Perform the exercise for 20 seconds and then rest for 10 seconds.

Thrusters (95# for men - 75# scaled, 65# for women - 45# scaled)
Pull Ups (Jumping Pull Ups scaled)

If still standing, finish with 500 Jump Rope

Workout of the Day September 24, 2008

Bench Press - Heavy Single
5 Rack Rows
5 Knees to Elbows
5 Step Back Lunges (each leg)
Rest 2 Minutes

Repeat for 5 total rounds

Finish with:

Men 135# bench press for maximum reps (95# scaled)
Women 75# bench press for maximum reps (45# scaled)

Workout of the Day September 23, 2008

Hang Clean

3-3-3-3-3-3-3

3 Rounds of:

Back Extension x 10
Ball Slams x 10

Workout of the Day September 22, 2008

"Murph"

For time:

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

Those who feel that they are not ready for this workout will be able to cut everything in half.

Workout of the Day September 19, 2008

5 Rounds for Time:

Walking deadlift @ 135# for 25 yds
10 burpees
Drag sled backwards 25 yds @ 5 plates
10 box jumps @ 20” box
Sprint to partner for handoff

This workout was designed by Les Whitley for all of you to enjoy!

Workout of the Day September 18, 2008

3 Rounds for time:

Run 400m
10 Pull Ups
20 Push Ups
30 Squats

Workout of the Day September 17, 2008

Four rounds for time:

Thruster (95# for men, 65# for women) x 15
Inverted Rack Row x 15
Back Extension x 15

Workout of the Day September 16, 2008

Complete the following exercises every minute, on the minute, for 20 minutes.

Deadlift (75% of 1RM) x 2
Push Ups x 10

Workout of the Day September 15, 2008

"Fight Gone Bad"

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)
Burpees - (Reps)

The clock does not reset or stop between exercises. On call of rotate, the athlete's must move to next station immediately for good score. One point is given for each rep.

Workout of the Day September 12, 2008

Sled Recovery Day

Backpedal Sled Drag -25 yards
Forward Sled Drag - 25 yards
Backpedal Pull - 25 yards
Forward Push - 25 yards

Rest while partner completes the circuit. As many rounds as possible in 25 minutes.

Workout of the Day September 11, 2008

For time 30 reps of:

Box Jumps
Jumping Pull Ups
Kettlebell Swings (35#)
Walking Lunge
Ball Slams (ball must be caught to count as a rep)
Push Ups
Back Extensions
Wall Ball
Burpees (chest must touch ground and hands must clap overhead on the jump)
Double Unders or 30 Tuck Jumps

Make sure technique is solid on all exercises (i.e. on push ups arms must lock out)

Workout of the Day September 10, 2008

Overhead Press 1-1-1-1
Push Press 3-3-3-3
Push Jerk 5-5-5-5

Rest as much time as needed in between each set. Go as heavy as possible.

2 rounds of:

Back Extension x 10
Knees to Elbows x 10

Workout of the Day September 9, 2008

Back Squat 2-2-2-2-2-2-2

Practice: Kipping Pull-Ups

Finish: 750 Jump Rope

Workout of the Day September 8, 2008

Tabata Squats

20 seconds on, 10 seconds of rest for 8 rounds. Rest must be taken at the bottom of the squat.

Rest 3 minutes

Push Press

30 seconds on, 30 seconds of rest for 4 rounds. Rest must be taken with the bar in the overhead position.

Rest 3 minutes

2 minute iso hold of back extension on GHD.

Workout of the Day September 5, 2008

CrossFit Baseball Throwdown

Taken from CrossFit By Overload

You will have to attend class to see what the madness the guys at CrossFit By Overload have created!

Workout of the Day September 4, 2008

3 Rounds for time of:

Sprint 400m
21 Push Press (75# for men, 45# for women)
12 Pull Ups (use assistance if necessary, no jumping pull ups)

Workout of the Day September 3, 2008

7 Sets of:

Hang Clean + 3 Front Squat

Finish with 3 rounds for time of:

10 Back Extensions
10 Box Jumps
100 Jump Rope

Workout of the Day September 2, 2008

5 Rack Rows
10 Push Ups
15 Squats

Perform every minute for 20 minutes. Strict reps on everything.