Wednesday, April 23, 2014

CrossFit Workout - Thursday 4/24/14

A variation of the CrossFit.com Main Site WOD 4/17/14

10 rounds for time of

15 calories on the Concept2 Rower
10 reps, shoulder press 95lbM/65lbW

Scale weight down if necessary to complete all reps as strict press, not push press. Do not use a rack.

*** There will be a Run & Row option if the weather permits. Half and half, alternating rounds. 

Warmup:  CF Cleveland AB routine, 25 reps x 3 rounds plus one 500 meter run
Mobility"  one Inch Worm into three piked pushups x 10 sets
Cool down:  Trainer's Choice

Tuesday, April 22, 2014

CrossFit Workout - Wednesday 4/23/14

Back Squat 5x5

Perform several 5 rep sets building up to approximately 70% of your 1 rep max and perform 5 sets of 5 reps at that weight.  If you do not know your 1 rep max weight, you will be coached on proper technique and we will determine the proper weight you should use for this workout.

Conditioning:  10 minutes, max reps of double unders


Monday, April 21, 2014

CrossFit Workout - Tuesday 4/22/14

6 rounds for time of

5 reps, hang clean and jerk  115M/75W
10 reps, sumo dead lift @ 1x body weight( .75x Women)
15 reps, kb swing  55M/36W

There is a 12 minute time cap to start your 6th round.

"Take Out Tuesday" - basic judo hip/leg takedown from a front grab

Sunday, April 20, 2014

CrossFit Workout - Monday 4/21/14

MCindy Ladder

Finish the round you are in at 20:00

pullup   1-2-3-4-5-6-7-8-9-10.....
pushup  2-4-6-8-10-12-14-16.....
squat     3-6-9-12-15-18-21-24-27-30....

Run 200 meters at 5:00
Run 400 meters at 10:00


Warmup: row 300M, 15 burpees, run 200m x 4 rounds

Cool Down:  Trainer's choice



CrossFit Workout - Saturday 4/19/14

Partner Workout

Results to follow

Thursday, April 17, 2014

CrossFit Workout - Friday 4/18/14

"Deck of Cards"
The Hard Way

A new deck starts every 30 minutes...

5:15am
5:45am
6:15am
6:45am
7:15am
and one more time at 9:45am.

Show up 15 minutes before the start time to get warmed up. You are not permitted to join a deck in progress.  Your warmup is "row until the next deck starts"

Doors close at 8:00am and reopen again at 9:00am for an Executive Fitness Group Alumni WOD. All members are welcome to come at 9:30am to warmup and hit the 9:45am Deck.

Wednesday, April 16, 2014

CrossFit Workout - Thursday 4/17/14

The Grace Mile, for time

30 reps clean and jerk followed immediately by a 1 mile run.

135lb-M/95lb-W, any ground to overhead movement allowed.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool down: Trainer's choice