Workout of the Day December 1, 2008

Welcome Back!

10 Rounds for time:

5 Deadlifts (225#, 135#)
10 Double Unders
15 Push-Ups

Workout of the Day November 25, 2008

"Babalu"

For time:

10 Pull-Ups - 40 Push-Ups - 25 Double Unders
20 Pull-Ups - 30 Push-Ups - 25 Box Jumps (24" Box)
30 Pull-Ups - 20 Push-Ups - 25 Double Unders
40 Pull-Ups - 10 Push-Ups - 25 Box Jumps (24" Box)

The concept of this workout is taken from one used by Mixed Martial Artist Renato "Babalu" Sobral as featured in Men's Fitness.

Workout of the Day November 24, 2008

"CrossFit Total"

1RM for the following lifts:

Squat
Overhead Press
Deadlift

Workout of the Day November 22, 2008

"The Aftermath"

5 Rounds for Time:

50 yards (25 backward/25 forward) sled drag (Men 160#, Women 115#)
10 Knees to Elbows
10 Rack Rows

Workout of the Day November 21, 2008

Raising "The Bar"

5 rounds for time: (men @ 115#/women @ 75#)

20 Push-Ups on the bar
15 Deadlifts
10 Hang Cleans
5 Front Squats

Athlete will walk 5 yards with the bar in between each exercise. For example, perform 20 push-ups, walk 5 yards, perform 15 deadlifts, walk 5 yards, etc.

Hands may not leave the bar until all five rounds are complete.

Weights may be scaled as needed.

Workout of the Day November 20, 2008

"Calm Before the Storm"

3 Rounds for time:

400m Sprint
20 Pull Ups
20 Double Unders

Rest 2 minutes in between each round.

Workout of the Day November 19, 2008

Congratulations to George Hatcher for being the first at CrossFit Nashville to lose over 40 pounds. George's results (42 pounds and counting) are a testament to the value of consistent workouts, a disciplined diet, and a great attitude. George, we are all very proud of you and due to your success you now have your own workout!

"George"

For time:

1 Bear Complex
10 Burpees
2 Bear Complex
9 Burpees
3 Bear Complex
8 Burpees
4 Bear Complex
7 Burpees
5 Bear Complex
6 Burpees
6 Bear Complex
5 Burpees
7 Bear Complex
4 Burpees
8 Bear Complex
3 Burpees
9 Bear Complex
2 Burpees
10 Bear Complex
1 Burpee

Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press

Men use 95#, Women use 65#

Scale as needed.

Workout of the Day November 18, 2008

"Cindy's Evil Twin"

As many rounds as possible in 20 minutes of:

5 Sumo Deadlift High Pulls (Men 95#, Women 65#)
10 Box Jumps (24" Box)
15 Step Back Lunges (each leg, to be completed on one leg before moving to the other)

Workout of the Day November 17, 2008

"Fran"

21-15-9 of:

Thrusters (95#, 65#)
Pull Ups

Workout of the Day November 14th, 2008

"Tabata said knock you out!"

Body Weight Squats
Push-ups
Sit-ups
Back Ext.
Jump Rope

20 sec. of work followed by 10 sec. of rest.
8 rounds for a total of 20 min.

Workout of the Day November 13th, 2008

"Posterior Chain of Events"

10 Deadlift
5 Hurdle Jumps
8 Deadlift
5 Hurdle Jumps
6 Deadlift
5 Hurdle Jumps
4 Deadlift
5 Hurdle Jumps
2 Deadlift

Increase weight each round in the deadlift. Move from deadlift directly into hurdle jumps with no rest. Rest 1 min between rounds.

Workout of the Day November 12th, 2008

"Run, Jump, Pull, Push Burp???"

5 Rounds For Time:

Run 50 yds
10 Box Jumps
10 Pull-ups
10 Wall Ball
10 Burpees

Workout of the Day November 11th, 2008

"The Bar"

5 rounds for time: (men @ 115#/women @ 75#)

20 Push-Ups on the bar
15 Deadlifts
10 Hang Cleans
5 Front Squats

Weights may be scaled as needed.
Hands may not leave the bar until all five round are complete.

Workout of the Day November 10th, 2008

"MONDAY MASHUP"

Perform each of the following movements for 1 min.
Rest 1 min. then repeat for 3 rounds total. FightGoneBad style!

Sled Pull Row (men 115#/women 70#)
Sit-Ups
Push Press (men 75#/women 55#)
Jump Rope
Body Weight Squats

Total reps compiled for score. For sled pull count yards pulled for reps.

Workout of the Day November 8th, 2008

"Workin' For the Weekend"

10 Squat Cleans
10 Back Ext.
8 Squat Cleans
15 Back Ext.
6 Squat Cleans
20 Back Ext.
4 Squat Cleans
25 Back Ext.
2 Squat cleans
30 Back Ext.

Scaled version will be Hang Clean and front squats.

Workout of the Day November 7th, 2008

"Is That All?"

For Time:

300m Sprint
25 Walking Lunges
20 Pull-ups
200m Sprint
20 Walking Lunges
15 Pull-ups
100m Sprint
15 Walking Lunges
10 Pull-ups
50m Sprint
10 Walking Lunges
5 Pull-ups

Workout of the Day November 6th, 2008

"This looks easy"


Overhead Squat (men 95#/women 65#)
Push-ups

For time:

Reps of 10-9-8-7-6-5-4-3-2-1 of each exercise.
Complete 10 OHS then 10 pushups, 9,8,...,down to 1.

Workout of the Day November 5th, 2008

"Dynamic Duo"

Burpees x 10
Heavy Sled pull x 25yds (225# men/160# women)

Complete 10 rounds for time.

May be scaled as appropriate.

Workout of the Day November 4th, 2008

"The Better Half"

Thrusters

25-20-15-10-5 reps

Complete reps for each set then rest 1 minute between sets.
Increase weight each round.

Workout of the Day November 3rd, 2008

"ANGIE"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

"ANGIE" may either be completed individually or as a tag team.
Individuals or tag teams must complete all reps of each exercise before moving on to the next.
Exercises may be scaled as appropriate.