Workout of the Day November 1st, 2008

"Fight Gone Bad"

Wall Ball (men 20#/women 14#)
Sumo Deadlift High Pull (men 75#/women 55#)
Box Jump on 20" box
Push Press (men 75#/women 55#)
Burpees

Max reps for 1 minute of each exercise for 3 rounds.
Rest 1 min between rounds.

Total number of reps counted.

Workout of the Day October 31th, 2008

The "300"

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" at 135 pounds
50 dumbell clean and press at 36 pounds
25 more pull-ups

-- for a total of 300 reps

Happy Halloween!!!

Workout of the Day October 30th, 2008

"Linda"

For Time:

10-9-8-7-6-5-4-3-2-1 of the following:

Deadlift 1 1/2 x body weight
Bench Press 1 x body weight
Clean 3/4 body weight

Complete 10 reps of each exercise, then 9, down to 1.
The weights will be scaled as appropriate.

Workout of the Day October 29th, 2008

"Speed Kills"

30 Burpees
30 Pull-Ups
30 Dips
300yd. Sprint
20 Burpees
20 Pull-Ups
20 Dips
200yd. Sprint
10 Burpees
10 Pull-Ups
10 Dips
100yd. Sprint

Workout of the Day October 28th, 2008

"Training the Bear"

15 - 12 - 9 Reps (men @ 95#/women @ 65#)

Hang Clean
Front Squat
Push Press
Back Squat

Complete 1 round of each lift in the complex at the prescribed rep range, rest two minutes and begin next round. Complete each round without taking hands off the bar or resting with the weight on the ground.

Workout of the Day October 27th, 2008

"Case of the Monday's"

Overhead Squat x 10 (men @ 95#/women @ 65#)
Pullups x 10
Sprint 100yds.

5 rounds for time:

Workout of the Day Saturday October 25th

Welcome to CrossFit Nashville Saturday WOD.
Classes start at 10:00a.

Don't forget to bring a friend for free.

Workout of the Day October 24, 2008

5 Rounds for Time:

Walking Deadlift @ 135# for 25 yds (stop every 5 yards and complete 5 deadlifts)
20 Med Ball Slams
Sled Drag Backpedal 25 yds @ 225#
20 Plyo Pushups
Sprint to partner for handoff

The 11:30 class following last week's Tabata workout

Workout of the Day October 23, 2008

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Workout of the Day October 22, 2008

Bench Press - Heavy Single
5 Rack Rows (Strict)
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)

250 yard sled drag (160# for men, 115# for women).

Workout of the Day October 21, 2008

Hang Snatch: Technique work

Deadlift 5-5-5-5-5

Finish with 5 rounds of:

10 Push Ups
10 KTE
10 Walking Lunges

Workout of the Day October 20, 2008

“Kelly”

5 rounds of:

400m run
30 box jumps (men: 24”, women: 20”)
30 wall ball (men: 20#, women: 12#)

Workout of the Day October 17, 2008

"Deck of Cards"

Spade = Rack Rows
Hearts = BW Squats
Diamond = Box Blasts
Clubs = Burpees
Joker = 50 Push Ups

The number on the card is the number of reps. Face cards are 10 and Aces are 11.

Workout of the Day October 16, 2008

3 Rounds for time:

Run 800m
40 Sit Ups
20 Ball Slams

Workout of the Day October 15, 2008

Tabata

Deadlift (135# for men, 95# for women)
Push Press (65# for men, 35# for women)
Box Jump
Pull Ups (If performing jumping pull-ups substitute jump rope for box jumps)

Perform the exercise for :20 then rest for :10. Repeat 7 times for the exercise then move to the next.

Workout of the Day October 14, 2008

Hang Clean 2-2-2-2-2-2-2

Finish with 4 rounds of:

10 Wall Ball
10 Knees to Elbows
10 Back Extensions

Some pictures from last Wednesday. Several PR's were set.

Jason and Ben both pulled 425#



Marty pulled 325#


Nathan pulled 315#


Steve pulled 285#

Workout of the Day October 13, 2008

"Cindy"

As many rounds as possible in 20 minutes of:

5 Pull Ups
10 Push Ups
15 Squats

Workout of the Day October 10, 2008

"T.G.I.F."

Everyone will partner up and complete the following workout in order. Partners will complete the work combined but only one person may be working at a time. For example, partners may alternate back and forth at pull ups, completing 10 at a time. The team that finishes first wins the competition.

50 Pull Ups
100 Push Ups
150 Squats
500 yard backpedal sled drag (135#, 90#)

Workout of the Day October 9, 2008

For Time:

40 Squats
Run 400m
20 Push Press (75#, 35#)
10 Burpees
Run 800m
10 Burpees
20 Push Press (75#, 35#)
Run 400m
40 Squats

Workout of the Day October 8, 2008

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

Immediately after each set complete 15 push ups.

Workout of the Day October 7, 2008

"The Bear"

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets of the complex for 5 rounds.

You can rest between rounds. The goal is max effort (weight) for a complete set.

Guys start @ 65# Girls start @ 42# Add weight each round for 5 rounds.

You can not rest while the bar is on the ground during a set and hands may not leave the bar throughout the set.

Workout of the Day October 6, 2008

"Fran"

21-15-9 of:

Thrusters (95#, 65#)
Pull Ups

Workout of the Day October 3, 2008

"Deck of Cards"

Spade = Front Squat (55# for women, 85# for men)
Hearts = Push Press (45# for women, 75# for men)
Diamond = Inverted Rack Row
Clubs = Step Back Lunge (each leg)
Joker = 300 Jump Rope

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 October 2, 2008

4 Rounds for Time:

Run 400m
21 Push Ups
12 Pull Ups