Wednesday, June 30th
Posted in General on June 30th, 2010Workout of the Day
100 Jump Ropes
25 Burpees
100 Jump Ropes
20 Burpeees
100 Jump Ropes
15 Burpees
100 Jump Ropes
10 Burpees
100 Jump Ropes
5 Burpees
Crossfit Alliance
Greenville, SC
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You are currently browsing the Crossfit Alliance weblog archives for June, 2010.
Tuesday, June 29th
Posted in General on June 29th, 2010Crossfit Endurance Workouts of the Week
Tempo Run for 20-30 minutes at 80% of your 5k pace
Extra Workout 3 one mile repeats with 5 minute rest between each
Workout of the Day
KB or Db Clean and Press(5 reps alternating each arm) 5 minutes
Pullups 1 minutes
Situps 1 minute
KB or DB Clean and Press 4 minutes
Pullups 1 minute
Situps 1 minute
KB or Db Clean and Press 3 minutes
Pullups 1 minute
Situps 1 minute
Monday, June 28th
Posted in General on June 28th, 2010Workout of the Day
Max Effort Deadlift
(work up to a one rep max on rack deadlift)
Then,
Tabata Box Jumps 4 minutes
Tabata KB Swings 4 minutes
Tabata Squats 4 minutes
Record total reps for each exercise
Friday, June 25th
Posted in General on June 25th, 2010Workout of the Day
Pullup and Situp Ladder
Pullups 1,2,3,4,5,6,7,8,9,10
Situps 2,4,6,8,10,12,14,16,18,20
For Time
Thursday, June 24th
Posted in General on June 24th, 2010Workout of the Day
Max Effort Bench Press
(work up to a one rep max on a 3 board press)
Then,
50 ft. overhead lune w/ med ball
20 pushups
5 Rounds for time
Then,
Abdominal work
Wednesday, June 23rd
Posted in General on June 23rd, 2010Saturday, June 26th will be our first team workout for Crossfit Alliance Endurance training. The workout will start at the gym at 8:30 am.
Workout of the Day
10 SDHP
10 KB Swings
25 Jumping Jacks
25 Shuffle Jacks
AMRAP 10 Minutes
Rest
KB Clean and Press
(alternating arms 5 reps each arm)
AMRAP 7 minutes
Tuesday, June 22nd
Posted in General on June 22nd, 2010Thanks to everyone who came and participated in the Crossfit Endurance workshop this past weekend. Don’t forget to register for the Go/Drive 5k coming up July 10th. If you have not registered already you can do so at www.gomagsc.com. Also, Dr. Rob will be heading up our first Crossfit Alliance Endurance team training starting at 8:30 am this coming Saturday, June 26th. If you are interested in giving it a try just show up and don’t quit.
Workout of the Day
5 Pullups
10 Burpees
15 Mountain Climbers
20 Situps
AMRAP 20 minutes
Monday, June 21st
Posted in General on June 21st, 2010Max Effort Box Squats
( work up to a one rep max on either 2 or 3 boxes)
20 box jumps
20 wall balls
20 kettlebell deadlifts
3 rounds for time
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You are currently browsing the Crossfit Alliance weblog archives for June, 2010.
