Tag: Run

2012-02-15

CrossFit WOD
Jerk
1-1-1-1-1-1-1

For Time:
– Row 1k
– Run 800m

Mobility WOD

Tags Jerk, Rower, Run

CrossFit Mobility Workouts

2012-02-06

Post author By CrossFitMGM
Post date February 5, 2012

CrossFit WOD
AMRAP – 20 Minutes
– 400m Run
– 10 Burpees
– 15 KB Swings

Mobility WOD

Tags Burpee, KB Swing, Run

CrossFit Endurance Workouts

2012-01-31

Post author By CrossFitMGM
Post date January 30, 2012

CrossFit WOD
Push Press
5 x 5 @ 65%
Five Rounds:
– 400m Run
– 90 Seconds Rest

Endurance WOD
“Power Helen”
Three Rounds for Time:
– 200m Run
– 21 Pull Ups
– 15 Box Jumps (30/24″)
– 15 KBS (24/16kg)
– 15 Burpees

Tags Box Jump, Burpee, KB Swing, Press, Pullup, Run

CrossFit Mobility Workouts

2012-01-16

Post author By CrossFitMGM
Post date January 15, 2012

CrossFit WOD
Front Squat
5 x 3 @ 75%

“Kelly” lite:
Five Rounds
– 400m Run
– 20 Box Jumps
– 20 Wall Balls

Mobility WOD

Tags Box Jump, Run, Squat, Wall Ball

CrossFit Endurance Workouts

2011-12-15 WOD

Post author By CrossFitMGM
Post date December 14, 2011

Daily WOD
For Time:
– 800m Run
– 80 KB Swings
– 80 Situps
– 80 Box Jumps
– 800m Run

Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Second Recovery
*Hold 3-5 seconds

Tags Box Jump, KB Swing, Run, Situp

CrossFit Mobility Workouts

2011-12-05 WOD

Post author By CrossFitMGM
Post date December 4, 2011

Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees

Mobility WOD

Tags Burpee, Pullup, Pushup, Run, Situp, Squat

Community Events Workouts

2011-12-03 Saturday Schedule

Post author By CrossFitMGM
Post date December 2, 2011

7:45 a.m.
Jingle Bell Run Pep Talk, Group Photo and Warm-up
Huntingdon College Student Center

8:30 a.m.
Jingle Bell Run 5K Run/Walk

10:00 a.m. ~ Noon
Open Gym and Foundations
The Boneyard

2:30 p.m.
Early arrivals to the Holiday Bash to watch the SEC Game
Ellis House

6:00 p.m.
Holiday Bash
Ellis House

Tags Run

CrossFit Workouts

2011-11-23 WOD

Post author By CrossFitMGM
Post date November 22, 2011

Daily WOD
Running “Jackie”
– 800m Run
– 50 Thrusters
– 30 Pullups

Mobility WOD

Tags Pullup, Run, Thruster

CrossFit Workouts

2011-11-03 WOD

Post author By CrossFitMGM
Post date November 2, 2011

Daily WOD
Long “Christy”:
21-15-9 Reps:
– 800m Run
– KB Swings
– Pullups
– Box Jumps

Endurance WOD
90 Second Ladder:
– 90s on, 1min off
– 90s on, 45s off
– 90s on, 30s off
– 90s on, 15s off
– 90s on, 30s off
– 90s on, 45s off
– 90s

All out efforts and cover as much distance as possible.

Mobility WOD
Foam roll your legs for a total of eight minutes (four minutes per leg). Work the IT band (side of leg from hip to knee), quads (front of the leg), and hip flexors (front of the hip). Add knee flexion (bend and straighten the knee) while rolling the IT band and quads.