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WORKOUT OF THE DAY

(Note: If you don't know a particular exercise just Google the exercise and it will most always show up, or give us a call or an email)

THURSDAY, 7/29/10

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

WEDNESDAY, 7/28/10

FILTHY FIFTY

50 Box Jump (24 inches, or scale to your level)
50 Jumping Pullups
50 KB Swings (M-36#, W-25#)
Walking Lunges, 50 Steps
50 Knees to Elbow
50 Push Press (M-45#, W-35# or your best)
50 Back Extensions (50 situps)
50 Wall Ball (M-20#, W-15#)
50 Burpees
50 Double Unders (150 singles)

TUESDAY, 7/27/10

25 BURPEES

50 SQUATS

50 SIT UPS

50 JUMPING JACKS

50 JUMP ROPES

5 Rounds. To improve your cardio, improve your time!

 

MONDAY 7/26/10

Run 800 Meters
15-10-5 Reps of
Over Head Squat (135, men/ 85, women)
Burpees
Run 800 Meters

Scale weights accordingly

SUNDAY 7/25/10

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

SATURDAY 7/24/10

"DIANE"

21-15-9 reps for time
Deadlifts (M-225 W-155)
Handstand Push-Ups

Scale workout to meet your needs, but it should be VERY challenging. Lower weights if you have to and change HSPU to doing pushups with legs on a box or a chair. But try at least 5 HSPU.

FRIDAY, 7/23/10

AMRAP (as many reps. as possible) in 20 Min

Run 400 M rest precisely the time of the previous run.

Record total number of 400 M runs completed.

(Ex.  It takes you 1:45 to complete your 400-you rest for 1:45)

5 Rounds is good, 6 is most impressive, 7 rounds, and you should be in a competition.

THURSDAY, 7/22/10

10-9-8-7-6-5-4-3-2-1 reps of:
Box Jump Overs (start on one side end on the other side, you can land on top of the box or just jump over).

Men/24 inch box; Women/20  inch box

WEDNESDAY, 7/21/10

50 Squats

15 Burpees with a lateral jump about 10 inches high (such as over a weighted barbell) between each burpee

50 Situps

5 Rounds

TUESDAY, 7/20/10

Get a good warm up. Then do as many rounds as you can in 7 minutes.

Deadlift 80-percent of Maximum 7 Reps.

20 Meter Sprint

14 One-Legged Squats

21 Double Unders

20 Meter Sprint

MONDAY, 7/19/10

50 Sit Ups

50 Squats

10 Burpees

As Many Rounds As Possible In 30 Minutes

SUNDAY, 7/18/10

3 Rounds of the following for time:
10 Wall Ball
10 Broad Jumps
10 Ring Push Ups (If you don't have rings, do inverted pushups against a wall or on a box)

SATURDAY, 7/17/10

14 Pull Ups
1 Lunge Step
13 Pull Ups
2 Lunge Steps
12 Pull Ups
3 Lunge Steps
and so on until…

1 Pull Up

14 Lunges

FRIDAY 7/16/10

CrossFit Total

Max weight, 3 reps

Deadlift, Press, Back Squat