Posts from — February 2012

Workout of the Day

Bench Press. Flutter Kicks
70% x 1. 5 sets of 50(4 count)
77.5% x 1
82.5%(5 sets of 3)
5th set AMAP

10 Pushups
10 (4 count) arm haulers
5 rounds
50 (4 count) mountain climbers

Workout of the Day
“Partner”
WK 1
Jump Rope 3:00
Row 3:00
Rest 2 minutes

WK 2
Med Ball Partner Situps
Med ball Pushup/Pass
AMRAP 6 minutes

Rest 2 minutes

WK 3
Box Jumps
Push Press 45#/65#
AMRAP 6 minutes

Crossfit-Alliance-WOD-2-23-12

Workout of the Day

“Chelsea”
5 Pullups
10 Pushups
15 Squats
Complete one round on the minute every minute for 30 minutes.
If you miss substitute 5 Burpees each minute for the remaining time left.

Workout of the Day

Bench Press. Toes to Bar
75% x 7 sets of 3. 7 sets of 10
7th set AMAP

Mountain Climbers (Tabata for 4 minutes)

Workout of the Day

Pullup, Situp, Squat Ladder
1,2,3
2,4,6
3,6,9
4,8,12
Complete ladder following the ratio of 1:2:3 as high as possible for 20 minutes.

Workout of the Day

Deadlift
70% x 1
77.5% x 1
82.5% x 5 sets of 3
5th set AMAP
Tabata SDHP 4 minutes

Workout of the Day

Burpee Wall Balls
Pullups
21-15-9
Box Jumps
Dips
21-15-9
Kb or Db Clean and Press (5 reps per arm)
AMRAP 5:00