Friday, January 29th
Posted in General on January 29th, 2010Workout of the Day
Bench press
40% x 5
50% x 5
605 x 5
Then,
Tabata Pushups
5 Toes to Bar
10 Knees to Elbows
15 Situps
4 Rounds for Time
Crossfit Alliance
Greenville, SC
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Thursday, January 28th
Posted in General on January 28th, 2010Workout of the Day
20 KB Deadlifts
12 Pullups
20 Pushups
5 Rounds for time
Wednesday, January 27th
Posted in General on January 27th, 2010Deadlift
60% x 5
70% x 5
80% x 5
Then,
“Grace”
30 Clean and Jerks for time
Tuesday, January 26th
Posted in General on January 26th, 2010Workout of the Day
5 Burpees
5 Pullups
10 Situps
AMRAP
20 Minutes
Monday, January 25th
Posted in General on January 25th, 2010Box Squats
40% x5
50% x 5
60% x 5
Than,
10 Thrusters
10 SDHP
10 Pushups
AMRAP
15 minutes
Friday, January 22nd
Posted in General on January 22nd, 2010Workout of the Day
Bench Press
75% x1
85% x 1
95% x 1 or more
Pushup/ Med Ball Matrix
Plank matrix
Thursday, January 21st
Posted in General on January 21st, 2010Workout of the Day
Perform 1 minute of squats then subtract the number of squats completed from 60 and perform that many pullups for the next minute. Perform 1 minute of squats then subtract the number of squats completed from 60 and perform that many pushups the next minute. Continue in this fashion until you cannot complete the correct number of either pullups or pushups.
Wednesday, January 20th
Posted in General on January 20th, 2010Deadlift
75% x 1
85% x1
95% x1 or more
KB or DB
Snatches 3:00
rest 1:00
Cleans 4:00
rest 1:00
Swings 5:00
Perform 5 reps each arm alternating arms for as many rounds as possible for each time period.
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You are currently browsing the Crossfit Alliance weblog archives for January, 2010.
