Sunday, April 20, 2014

CrossFit Workout - Monday 4/21/14

Cindy 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

Tuesday, April 15, 2014

CrossFit Workout - Wednesday 4/16/14

Warmup: double unders and front squats
Workout: Back squats, heavy.  How heavy?  It depends on your experience. 1RM or 5-5-5-5-5
with a half dozen 30 second max effort row sprints

Monday, April 14, 2014

CrossFit Workout - Tuesday 4/15/14

T10-->1 & 15 reps of

power snatch  75lb/50lb
burpee over bar

Take-Out Tuesday: Defenses/releases from wrist grabs
**Following your warmup and before your workout.


Sunday, April 13, 2014

CrossFit Workout - Monday 4/14/14

Stealth Week is over.  To switch things up a bit, this week you get to see each day's workout well in advance so you know what's coming.  Here's a glimpse at the entire week, get some!

Monday 4/14/14 - Double Birthday WOD for Missy and Scott.

for time

44 pullups
36 OH squat 50-m/35-w

44 pushups - double hand release
36 OH squat 50-m/35-w
44 toes to bar  KTE/KR
36 OH squat 50-m/35-w

10 burpee penalty every time you set the barbell on the ground to rest before your 36 reps are completed, payable immediately. 25 burpees if you drop it instead of setting in on the floor.


Here's what you have coming for the remainder of the week.

Tuesday: power snatches and burpees, about 12 minutes worth plus "Take Out Tuesday"
Wednesday: back squats, heavy strength work, 1RM or 5x5 based on your level, plus row sprints
Thursday: Grace mile, rain or shine
Friday: Deck of Cards, hard as hell
Saturday: Partner WOD: Burpees pullups, ball slams and running, partitioned any way you choose
Sunday: Closed for Easter