Crossfit Alliance

Workout of the Day

Deadlift

(work up to a 20 rep max)

Then,

Leg Matrix (20 squats, 10 lunges, 10 jump lunges, 20 jump squats)

50 Leg Raises

3 Rounds for Time

Workout of the Day

Hang Power Cleans (95/65)

Pullups

21-15-9

For Time

The original Prowler

http://www.youtube.com/watch?v=sMqQA1SUifw

Workout of the Day

Wall Ball

Situps

SDHP

Pushups

Prowler Push

With a continuously running clock perform each exercise for max reps in one minute. Rest 5 minutes between each round and complete 3 rounds. Record total reps.

We have been doing alot of Kettlebell lifting as part of our WOD’s lately. Valery Fedorenko is a master when it comes to kettlebell lifting and demonstrates in the strength, power, and endurance that can be achieved through the use of this type of training in the following clip. 
VF Workouts

Yesterday Coach Fedorenko completed StrongSport™ Biathlon Rank with the 60kg/132lb kettlebell. If you don’t already know, that is 24 reps each hand 1 Arm Jerk, followed by 24 reps each hand 1 Arm Clean within 4 minutes for each set. He also ran a Marathon distance after this, finishing his latest longterm goal. No other athlete in history has done this, but the purpose was to show the Kettlebell Lifters unique ability to lift heavy (Strength/Power) and go long (Endurance).

http://www.youtube.com/watch?v=_Qiej26QZf0

Workout of the Day

10 Box Jumps

5 Pullups

AMRAP

20 Minutes

Workout of the Day

Bench Press

(work up to a 3 rep max)

Then,

KB or DB Push Jerk

(2 minute each arm)

Situps 2 minute

Pushups 2 minutes

Record reps

Workout of the Day

Deadlift

20 reps

Squats (max reps 1 minute rest 30 seconds) x 4

KB Swings (max reps 30 seconds rest 30 seconds) x 4

Record total reps

Congratulations to both James and Powers who finished their last workout before heading back to school.  They both finished the “Murph” this morning with James finishing in (51:47) and Powers (53:15).  Good luck  to both of them who are finishing up their final year in Law School.  It has been a pleasure working with your guys over the summer.

Workout of the Day

Squats

Pullups

Pushups

Box Jumps

Situps

Knees to Elbows

Perform each exercise for max reps in one minute with a 30 second rest between exercises.  Complete 3 rounds and record total reps.

Workout of the Day

Bench Press

(Work up to a 5 rep max)

Then,

1 Arm KB Swings 1 minute each arm

Wall Balls 1minute

1 Arm DB or KB Press 1 minute

1 Arm DB or KB Push Press 1 minute

1 Arm DB or KB Push Jerk 1 minute