CrossFit Workout - Wednesday 02/01/12

5 rounds for time of...

row or run 500 meters
KB swing - 30 reps (55lb-M, 36lb-W)

RESULTS:

CrossFit Workout - Tuesday 01/31/12

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (95lb-W)
Ring dips

Warmup: CF Cleveland Ab routine, 30 reps each, 3 rounds

RESULTS:

CrossFit Workout - Monday 01/30/12

Strength workout

shoulder press 3-3-3-3-3, from the floor
start with a light bar (65lb-M 45lb-W) add weight each set to reach your 3 rep max

then....

Mini-Cindy - max rounds in 12 minutes

3 pullups
6 pushups
9 squats

Warmup: 75 non-CF burpees (no pushup)
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 01/28/12

RESULTS:

Crossfit Workout - Friday 01/27/12

"Deck of Cards"

RESULTS:

CrossFit Workout - Thursday 01/26/12

Find your 3 rep max of one of the following, your choice.

A. front squat
B. back squat
C. overhead squat
D. deadlift

Warmup: Row 1500 meters & 30 box jumps, partition any way you choose.  Then begin with an empty or very light bar for your first two sets of your lift.  Increase weight and rest between each set as needed. You should complete this workout in 20 minutes +/-.  If you reach your max much earlier, reduce weight by 15-20% and perform a few work sets at that new weight.

Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 01/25/12

Rowing sprints - max effort - 10 rounds

Show up and see the routine, it's a new one for us. Be prepared to meet Pukie, this one is going peg the suck meter.

RESULTS:

CrossFit Workout - Tuesday 01/24/12

7 rounds for time of

7 reps - 225lb deadlift
7 reps - L-pullup

RESULTS:

CrossFit Workout - Monday 01/23/12

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row 
is "calories".


RESULTS:

CrossFit Workout - Saturday 01/21/12

RESULTS:

CrossFit Workout - Friday 01/20/12

Friday Surprise - show up and see what's on the board

RESULTS:

CrossFit Workout - Thursday 01/19/12

Deadlift 1-1-1-1-1-1-1

Find your 1 rep max deadlift.  Rest as needed between sets.

* If this is your first time performing a max weight deadlift, perform 5 sets of 5 reps, 5-5-5-5-5,  searching for your 5 rep max instead of your 1 rep max.

Warmup: 1500 meter row and 3 sets of 10 reps each of situps and back extensions
Cool down: Reduce max deadlift weight (1 rep or 5 rep) by 30-35% and perform 15 reps, maintain perfect form for all reps.

RESULTS:

CrossFit Workout - Wednesday 01/18/12

2 minutes max reps, 1 minute rest
box jump
wall ball shot
row (cals)
pushup
kb swing

jumping squat

Warmup: 1000 meter row and 50 squats
Cool down: max rep ball slams in 4 minutes, 5 burpees follow every 20 slams


RESULTS:

CrossFit Workout - Tuesday - 01/17/12

8 rounds for time of
135lb clean and jerk - 5 reps
air squat - 12 reps

Take a sixty second rest after 4 rounds

Any ground to overhead lift will do.  95lb for women.

Warmup:  CrossFit warmup x 3 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFIt Workout - Monday 01/16/12

2 minutes max reps, 2 minutes rest

pullups
pushups
situps
row (cals)
squats

Warmup: The complete workout routine at a warmup pace
Cool down: max rep ball slams in 4 minutes, 5 burpees follow every 20 slams

RESULTS:

CrossFit Workout - Saturday 01/14/12

RESULTS:

CrossFit Workout - Friday 01/13/12

6 rounds
jump rope - 2 minutes
185lb deadlift - 12 reps
L-hang - 1 minute

There is no time component for completing this workout. Jump rope for 2 minutes of elapsed clock time, practice double unders if you are able.  L-hang is 1 minute of total hold time per round,  not elapsed time.  Take as many attempts as needed to complete a total of 60 seconds holding either an L or tuck position while hanging from a pullup bar.

** if the 185lb Deadlift seems light for you, try our new Fat Gripz and tell me how they feel!

RESULTS:

CrossFit Workout - Thursday 01/12/12

Find your 5 rep max Thruster 5-5-5-5-5....
off the rack or the floor, you decide before you start the workout and stick with it.

Warmup: 25 squats, 25 pushups, 500 meter row, 25 squats, 25 pushups
Cool down: Trainer's choice

Alternate Workout - Row or run 5000 meters for time
(leave at least three rowers available for warmups)

RESULTS:

CrossFit Workout - Wednesday 01/11/12

WOD 1 - For time

100 ball slams followed by 5 rounds of...

Box jump - 10 reps

kb swing - 15 reps

v-situp - 20 reps

WOD 2

750 meter row - for time

rest 3 minutes

500 meter row - for time

rest 2 minutes

250 meter row - for time

Rest 2 minutes

125 meter row - for time

Warmup: 500 meter row, 50 squats

Cool down:  Trainer's choice

RESULTS:

7:30PM Beginner Fitness Workout

CrossFit Workout - Tuesday - 01/10/12

Death by DB hang squat clean thruster

Start with 10 reps in the first minute, then 1 rep during the second minute, 2 reps during the third minute, 3 reps during the 4th minute, and so on until you fail to perform the required number of reps during the minute

Warmup:  CF Warmup x 3 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 01/09/12

Birthday WOD for Rick S. - guess how old he is today?

for time
40 burpees
40 pullups
40 burpees
40 pullups
40 burpees

Warmup: jumping jacks, pushups, situp, squat - 10 reps each x 4 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 1/7/12

RESULTS:

CrossFit Workout - Friday 01/06/12

Friday Task List

Handstand pushup - 5 x 5 reps
KB power clean - 5 x 5 reps (R&L)
GHD hip & back extension - 5 x 10 reps
KB swing - 5 x 15 reps
L-hang - 5 x 30 seconds
Jump rope - 5 x 100 skips

RESULTS:

CrossFit Workout - Thursday 01/05/12

Shoulder press 5-5-5-5
Push press 5-5-5-5...

warmup with several sets of 5 reps on an empty bar, add weight until you reach your 5 rep max shoulder press, then continue to find your 5 rep max push press beginning with the weight you failed to get 5 reps with the shoulder press.  Rest as needed between sets.

Cool down:  push press - max reps in 60 seconds, using your 5 rep max shoulder press weight

RESULTS:

CrossFit Workout - Wednesday 01/04/12

Max effort row sprints, for time

125 meter
250 meter
375 meter
500 meter
25 burpees & 50 4-count mountain climbers
375 meter
250 meter
125 meter

Rest between sprints as needed. Record times for each row sprint.

Warmup 25 burpees and 50 4-count mountain climbers, any combination
Cool down: repeat row sprint of choice, for time

RESULTS:

CrossFit Workout - Tuesday - 01/03/12

Fran, 21-15-9 reps of

thruster - 95lb-M / 65lb-W
pullup

Warmup: 5 reps db thruster & 15 reps kb swing x 5 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 01/02/12

5 round for time of

400 meter row or run
40 pushups

Warmup:  CF warmup x 3 rounds, 10 reps each
Cool down: wall sit/iron chair - 3 minutes total hold

**Normal hours today starting at 5:00am.

RESULTS:

CrossFit Workout - Saturday 12/31/11

5 rounds for time of

double burpee pullup - 10 reps
burpee - 10 reps

Happy New Year to everyone.  We'll see you again on Monday starting at 5:00am.  Normal hours on January 2nd!

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