You are currently browsing the Crossfit Alliance weblog archives for February, 2010.
Workout of the Day
Bench Press Toes to Bar
40% x 5 10
50% x 5 10
60% x 5 10
Then,
Pullups
Pushups
Situps
Squats
Using a Tabata format perform each exercise for 20 seconds, then move to the next exercise after a 10 second break. Repeat the circuit two times which will equal one round. Rest 30 seconds after each round. Repeat 4 rounds.
Workout of the Day
DB Snatch alternating 5 reps each arm for 5 minutes
rest 30 seconds
DB Clean and Press 5 reps each arm for 5 minutes
rest 30 seconds
DB Cleans 5 reps each arm for 5 minutes
Then,
Handstand Pushup hold for max time
Workout of the Day
Deadlift Shoulder Press
40% x 5 5
50% x 5 5
60% x 5 5
Then,
10 Burpee wall ball
10 KB swings
5 Rounds for time
Workout of the Day
“Barbara”
20 Pullups
30 Pushups
40 Situps
50 Squats
5 Rounds for time
Max time 30 minutes
Workout of the Day
Box Squat
50% x5
60% x5
70% x5
Then,
Wall Ball
SDHP
Box Jump
Push Press
Perform each exercise for 20 seconds, there is a 10 second rest (essentially enough time to transition to the next exercise) between exercises. Complete two rounds then you have a full minute rest. Repeat for 3 cycles. Record total reps for the entire workout.
Workout of the Day
Bench Press 20 KB Swings
75% x 1 20 KB Swings
85% x 1 20 KB Swings
95% x 1 or more 20 kB Swings
Then,
Pushups 2 minutes (20 seconds on 10 seconds off)
Lunge 100 feet
Pushups 1 minute ( 20 seconds on 10 seconds off)
Lunge 100 feet
Pushups 1 minute ( 20 seconds on 10 seconds off)
Plank 1 minute
Lunge 100 feet
Workout of the Day
“Cindy”
15 Squats
10 Pushups
5 Pullups
AMRAP 20 minutes
Deadlift Shoulder press
75% x 1 1 x 5
85% x 1 1 x 5
95% x 1 or more 1 x 5
Then,
5 Cleans
5 Clean and Press
5 Clean and Jerk
10 Toes to bar
AMRAP in 15 minutes
You are currently browsing the Crossfit Alliance weblog archives for February, 2010.
