Daily Workout

May 19, 2013

Monday May 20, 2013

Katie and Chelsea are just a few of the amazing, strong girls at CFD! __ WOD Core Work: A) 3×10 Strict Toes to Bar B) 3×10 Glute Ham Raises Then Three rounds for time of: 400 Meter Run 15 Hand-Release Push-ups 25 Kettlebell Swings (Advanced: 2/1.5 pood) (Intermediate: 1.5/1 pood) (Beginner: 35/25#) __ CrossFit – Beauty in Strength
May 17, 2013

Saturday May 18, 2013

  WOD “Saturday Teamwork” In teams of four, complete as many rounds and reps as possible in 24 minutes of: 200 Meter Run with LG/SM Sandbag Hand Realease Push-Ups x 20 reps Walking Lunges with Dumbbells x 25 Yards Slam Balls x 20 reps Teams must rotate stations as a team, with only one team member working at each station. […]
May 16, 2013

Friday May 17, 2013

Mauree’s back and still knows how to rock an Overhead Squat! __ It’s Benchmark Friday! __ Benchmark WOD “Lumberjack 20″ Compare to 12/5/09 20 Deadlifts (275/185lbs) Run 400 meters 20 Kettlebell Swings (2/1.5 pood) Run 400 meters 20 Overhead Squats (115/75 lbs) Run 400 meters 20 Burpees Run 400 meters 20 Pull-Ups (Chest to Bar) Run 400 meters 20 Box […]
May 15, 2013

Thursday May 16, 2013

Diane is looking strong on her Shoulder to Overhead! __ WOD Deadlift 7.7.7 @ 75% of 1RM Then for time: 15, 12 and 9 rep rounds of: Shoulder to Overhead (Advanced: 135/95) (Intermediate: 95/65) (Beginner: 75/43) Box Jumps (Advanced: 30/24″) (Intermediate: 24/20″) (Beginner: 20/18″) __ “Teaching the Deadlift” with Erik Preston