CrossFit Orlando » Workout of the Day

Tuesday

Lori — Tue, 07 Feb 2012 10:30:44 +0000

Tues. Feb 7 2012

Part 1:

“Annie”

50-40-30-20-10

Double Unders
Sit Ups

Part 2:

Overhead Squat 1-1-1-1-1

Monday

Lori — Mon, 06 Feb 2012 09:08:35 +0000

Monday Feb 6 2012

“Desforges”

Five rounds for time of:

12 Deadlifts (225/185)
20 Pull-ups
12 Clean and Jerk (135/95)
20 Knees to elbows

Saturday

Lori — Sat, 04 Feb 2012 12:06:36 +0000

Sat. Feb. 4 2012

WoD:

50 Back squat (75/53)
6 Rope Climb
40 Back squat (75/53)
5 Rope Climb
30 Back squat (75/53)
4 Rope Climb
20 Back squat (75/53)
3 Rope Climb
10 Back squat (75/53)
2 Rope Climb

Friday

Lori — Fri, 03 Feb 2012 09:05:28 +0000

Friday Feb. 3 2012

WoD:

8 rounds of:

Run 400 meters
Rest 90 seconds

Thursday

Lori — Thu, 02 Feb 2012 10:31:04 +0000

Thurs. Feb 2 2012

Part 1:

Wendler 5-3-1 Deadlift

Part 2:

Split Jerk (from rack) 1-1-1-1-1

Wednesday

Lori — Wed, 01 Feb 2012 10:21:16 +0000

Wed. Feb. 1 2012

WoD:

Seven rounds for time of:

7 Front squats (165/115)
7 Chest-to-bar pull-ups

Tuesday

Lori — Tue, 31 Jan 2012 10:36:32 +0000

Tuesday Jan 31 2012

Part 1:

Wendler 5-3-1 Press

Part 2:

Hang Power Clean 1-1-1-1-1

Monday

Lori — Mon, 30 Jan 2012 10:25:07 +0000

Monday Jan 30 2012

WoD:

Seven rounds for time of:

7 Deadlifts (225/185)
7 L-pull-ups

Saturday

Lori — Sat, 28 Jan 2012 12:26:24 +0000

Sat. Jan 28 2012

WoD:

AMRAP 20 minutes:

Run 200m
10 Dumbbell Squat Clean (50/35)
10 Burpees

Friday

Lori — Fri, 27 Jan 2012 09:47:45 +0000

Friday Jan 27 2012

WoD:

Three rounds for time of:

Row 1000 meters
50 Thruster (45/33)
30 Pull-ups

Thursday

Lori — Thu, 26 Jan 2012 10:22:34 +0000

Thurs. Jan 26 2012

WoD:

“Elizabeth”

21-15-9:

Clean (135/93)
Ring Dip

(must be full squat cleans for RX)

Wednesday

Lori — Wed, 25 Jan 2012 10:33:30 +0000

Wed. Jan 25 2012

Part 1:

Wendler 5-3-1 Squat

Part 2:

5 rounds for time:

3 Rope Climb
12 GHD Situp
12 Box Jump

Tuesday

Lori — Tue, 24 Jan 2012 10:28:16 +0000

Tues. Jan 24 2012

Part 1:

Five rounds for time of:

12 Wallballs (20/14)
12 Toes-to-bar

Part 2:

Push Press 1-1-1-1-1

Monday

Lori — Mon, 23 Jan 2012 10:29:55 +0000

Monday Jan 23 2012

Run 5k or Row 5k

Saturday

Lori — Sat, 21 Jan 2012 12:20:30 +0000

Sat. Jan 21 2012

WoD:

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score is the least number of reps performed in any of the eight intervals for each exercise, combined for a total at the end. Score for row is calories.

Friday

Lori — Fri, 20 Jan 2012 17:54:14 +0000

Friday Jan 20 2012

Part 1:

Wendler 5-3-1 Deadlift

Part 2:

Heaving Snatch Balance 5×3 @ 60%

Thursday

Lori — Thu, 19 Jan 2012 10:33:12 +0000

Thurs. Jan 19 2012

WoD:

“the Filthy Fifty”

For time:

50 Box jump 24/20
50 Jumping pull-ups
50 Kettlebell swings 24/16
50 Walking Lunge steps
50 Knees to elbows
50 Push press 45/33
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders

Wednesday

Lori — Wed, 18 Jan 2012 10:17:04 +0000

Wed. Jan. 18 2012

WoD:

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood/1.5pood)

Tuesday

Lori — Tue, 17 Jan 2012 10:33:06 +0000

Tuesday Jan 17 2012

Part 1:

Wendler 5-3-1 Squat

Part 2:

AMRAP 7 minutes

5 Chest to Bar Pull Ups
15 Double Unders

Monday

Lori — Mon, 16 Jan 2012 09:23:15 +0000

Monday Jan. 16 2012

Notice: This coming Saturday we’ll be having a nutrition seminar, Q&A, and grill-out, from 10 am to 12.

WoD:

Ten rounds for time of:

15 Deadlift (135/93)
15 push-ups