Friday, August 3rd
Posted in General on September 3rd, 2010Workout of the Day
Pullups
Pushups
KB Swing
Prowler
Leg Raises
Row
Battling Rope
Perform each exercise for one minute with one minute rest between rounds. Complete two rounds.
Crossfit Alliance
Greenville, SC
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Thursday, September 2nd
Posted in General on September 2nd, 2010Workout of the Day
10 Burpees
20 Hollow Rocks
10 Lunges
20 Bicycle Crunches
10 Mountain Climbers
AMRAP 20 Minutes
Workout of the Day – Beginners
Medicine Ball tosses with partner – 3 min
Step Ups – arms overhead or folded on the chest – 3 min
Prowler pull with 90 lbs/Prowler push with 90 lbs
While two partners are on the prowler, everyone else does medicine ball tosses
Second time around, everyone else does step ups or box jumps
Working on Coordination and Balance
Wednesday, September 1st
Posted in General on September 1st, 2010Workout of the Day
Bench Press
(Work up to a 3 rep max with 2 boards)
Then,
KB or DB Clean and Press
(alternating 5 reps per arm)
AMRAP 10 minutes
Tuesday, August 31st
Posted in General on August 31st, 2010Kids fitness classes starting next week. Classes will be at 5 pm Tuesday and Thursday, and 4 pm on Wednesday.
Workout of the Day
25 KB Deadlifts
20 Situps
15 Pushups
5 Rounds for time
Monday, August 30th
Posted in General on August 30th, 2010There are many benefits of training Crossfit including both physical and mental. One of those benefits should be enhanced flexibility. For some people this might mean and increase in flexibiltiy while others it may mean an increase in stability. These improvements can sometimes be achieved by simply performing the workouts of the day with full range of motion. For alot of people, including myself, it requires more. Do not fall into the trap of ignoring your flexibility and joint mobility are it will eventually catch up with you. Kelly Starett, who is a physical therapist and Crossfit affiliate owner, has started a daily blog on joint mobility (Mobility WOD Blog.) This is an excellent resource and will give you something to work on everyday.
Workout of the Day
“Fran”
Thrusters 65#/95#
Pullups
21-15-9
AFAP
Thursday, August 26th
Posted in General on August 26th, 2010Workout of the Day
“Fight Gone Bad”
Wall Ball 10/20#
SDHP 55/75#
Box Jumps
Push Press 55/75#
Row
With a coninuously running clock complete as many reps as possible on each exercise switching each minute with a one minute break after each round. Complete 3 rounds and record total reps and the calories for the row.
Wednesday, August 25th
Posted in General on August 25th, 2010Workout of the Day
Kettlebell Practice
25 Deadlifts
25 SDHP
20 Swings
20 Cleans
20 Snatches
20 Presses
20 Push Presses
20 Push Jerks
With the exception of deadlifts and SDHP’s perform prescribed reps on each arm. Complete for time.
Tuesday, August 24th
Posted in General on August 24th, 2010Workout of the Day
Bench Press
(work up to a 5 rep max on 2 boards)
Then,
5 Renegade Rows
5 Toes to Bar
5 Pullups
AMRAP
15 Minutes
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