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WoD:
5 Rounds for time
15 Thrusters (Men use 135#/Women use 83#)
Run 400m
Chris Davis
Dec 202009
20 December, 2009
Workout of the Day
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Dec 202009
20 December, 2009
Skill work:
Handstands
Parallettes
Pull Ups
Ring work (False Grip from high rings, Lever Progressions)
Then
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Free Workout
Workout of the Day
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Dec 182009
19 December, 2009
Saturday , the 19th, we will have our next free workout at the gym at 11 AM. This will be a scaled version of today’s workout posted below. Email info@crossfit-orlando.com to register.
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double Unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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Agility Drills/WoD Modifications
Workout of the Day
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Dec 172009
18 December, 2009
In an effort to make our WoDs more effective and better suit you, the athlete, we are going to start programming set versions of the WoD already scaled down. Look forward to these scaled down variations where applicable. Thank you.
WoD:
Clean and Jerk
1-1-1-1-1-1-1
Rest 5 minutes then
5 Rounds
Run 80 Foot Suicides At 20 Foot Intervals
Rest 60 seconds between each round
Score is total time to complete all 5 Rounds
Post loads and times to comments
Dec 162009
17 December, 2009
Max Effort Deadlift
5-5-5-3-3-3
Rest 5 minutes then
Complete As Many Rounds As Possible in 20 Minutes of
7 Knees to Elbows
5 Burpees
3 Ring Dips
1 Rope Climb
Post loads and rounds completed to comments
