Categories
CrossFit Workouts

Moving In Day WOD

Warmup
Mobility Exercises
Row Instruction
Deadlift Instruction

Workout
10,9,8,7,6,5,4,3,2,1
Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity
Run 400m on even rep rounds, Row 500m on odd rep rounds

Short Variation
10, 8, 6, 4, 2
Deadlift or KB Swing
Run 400m or Row 500m each round

Categories
In The Park Workouts

2009-10-13 Park WOD

Workout
15 Minute AMRAP
– 6 Jumping Pullups or Pushups
– 9 Air Squats
– 12 KB Swings

Categories
In The Park Workouts

2009-10-7 Park WOD

Workout

For time:

Round 1: 30 Jumping Pullups, Run 100m, 30 Air Squats, Run 100m
Round 2: 20 Jumping Pullups, Run 100m, 20 Air Squats, Run 100m
Round 3: 10 Jumping Pullups, Run 100m, 10 Air Squats, Run 100m

Advanced variation: Carry a medicine ball or kettlebell on the run. Perform front squats with your weight instead of air squats.

Beginner variation: Reduce reps to 15, 10, 5

Categories
In The Park Workouts

2009-10-5 Park WOD

Workout

Complete the following each minute for 15 minutes.
1. 1o KB Swings
2. 5 KB Right Arm Press/Push Press
3. 5 KB Left Arm Press/Push Press

If the minute ends before you finish your reps, complete your reps and wait for the next minute to begin.

Categories
In The Park Workouts

2009-10-4 Park WOD

Warmup
POSE Practice

Workout
Burpee Battle – 3 Rounds
In pairs, person A and person B.

1a. Person A runs 400m. Person B performs as many burpees as possible.
1b. Person B runs 400m. Person A performs as many burpees as possible.

Total the burpees completed in all three rounds for your score.

Categories
In The Park Workouts

2009-09-30 Park WOD

Workout

Helen
3 rounds for time
1. 400m run
2. 21 KB Swings
3. 12 Pullups

Categories
CrossFit Workouts

2009-09-29 WOD

Workout

30 Reps of the Oly lift of your choice for time.

Categories
CrossFit Workouts

2009-09-27 WOD

Workout

Double Couplet Intervals

Total of 8 Cycles, 30secs work – 15secs rest. Alternate between the movements in each couplet. Each movement is a cycle.

First 4 cycles (6 minutes)
1a. Swings
1b. Burpees

Second 4 cycles (6 minutes)
2a. Situps
2b. Air Squats

Categories
In The Park Workouts

2009-09-23 Park WOD

Workout

4 Rounds for time

Rx Reps: 40, 30, 20, 10
Scaled Reps: 20, 15, 10, 5

– Walking Lunge (count each step)
– 400m Run
– Situps

Categories
CrossFit Workouts

2009-09-19 WOD

Warmup

Sandbag Cleans w/ Squat Drop

– 5 right shoulder
– 5 left shoulder
– 5 front

 Workout
Double Couplet

Couplet #1
1a. Press (Push Press) – Reps: 10, 8, 6, 4, 2
1b. Air Squat – Reps: 5, 10, 15, 20, 25

2 minute rest

Couplet #2
2a. Deadlift – Reps: 10, 8, 6, 4, 2
2b. Push Ups – Reps: 5, 10, 15, 20, 25