Categories
CrossFit Workouts

2010-01-13 WOD

Four Rounds
– Pushups (1 Minute)
– Supermans (1 Minute)
– Situps (1 Minute)
– Planks (1 Minute)
– Rest (1 Minute)

Categories
Strength Workouts

2010-01-13 Strength WOD

Pullup
– 1 Rep Max

Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps

Clean Pull
– 5 x 3 Reps

Clean High Pull
– 5 x 1 Reps

Categories
CrossFit Workouts

2010-01-12 WOD

Ten Rounds
– 5 Front Squat (135#/95#)
– 10 Box Jump

Categories
Strength Workouts

2010-01-11 Strength

Back Squat
– 3 Rep Max

Overhead Squat
– 1 Rep Max

Press
– 3 x 10 Reps

Push Press
– 4 x 5 Reps

Push/Split Jerk
– 5 x 3 Reps

Medicine Ball GHDs
– 5 x 5 Reps

Glute Ham Raises
– 5 x 3 Reps

Categories
CrossFit Workouts

2010-01-11 WOD

Push Press
– 5 x 3 Reps

Metcon
– Wall Ball (20-15-10-5)
– Row 250m

Categories
Underground Strength Workouts

2010-01-11 UGS WOD

5 Rounds
1. 5 Box Squats

4 Rounds
2. 6-10 Split Squats

3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings

3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs

Categories
CrossFit Workouts

2010-01-09 WOD

CrossFit Total

– Back Squat 3 x 1 Reps
– Press 3 x 1 Reps
– Deadlift 3 x 1 Reps

Categories
Strength Workouts

2010-01-09 Strength WOD

Snatch
– 2 Rep Max

Front Squat
– 8 x 2 Reps

Pullup
– 4 x 25 Reps

Weighted Situp
– 5 x 10 Reps

Categories
CrossFit Workouts

2010-01-08 WOD

Row
– 2,000 Meters

Back Squat
– 3 x 3 Reps
– 3 x 1 Reps

Categories
Underground Strength Workouts

2010-01-08 UGS WOD

5 Rounds
1a. 5 KB Clean and Press
1b. 10 KB Front Squats

3 Rounds
2a. 10-15 KB Rows
2b. Leg Blaster

3 Rounds
3a. 10 Knees to Elbows
3b. 10 Tire Flips

4 Rounds
200′ Tire Drag