Expeditions:
Complete for time:
- 100 Air Squats
- Row 1k
- 100 Air Squats
Post time to complete to comments.
Thursday 2012.02.09
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Category Archives: Workout of the Day
Wednesday 2012.02.08
Expeditions:
Strength:
- Front Squat 5×5 @ 75-80%
Workout:
30-20-10 for time of:
- Push Press @ 95/65 lbs
- Pull Ups
Post load used for squats and time for couplet to comments.
Tuesday 2012.02.07
Expeditions:
Three Rounds for time of:
- 10 Deadlift @ 275 lbs
- 50 Double Unders
From Crossfit.com on 2012.02.03. Post time to complete to comments.
Monday 2012.02.06
Expeditions:
Workout:
- Squat Clean Thruster 3-3-3-3-3
Dessert (optional):
3 Rounds, not for time, of:
- 10 Back Extensions
- 10 Childs Pose to Cobra
- 10 GHD Sit Ups
Post loads attempted to comments.
Saturday 2012.02.04
FREE GROUP WOD @ 9am (Special Time)
10 Minute AMRAP of:
- 10 Push Ups
- 15 Box Jumps
- 5 Rope Get Ups
Post rounds and reps completed to comments.
Expeditions @ 10am:
4 Rounds, not for time of:
- 20m Handstand Walk
- 10 Ring Dips
- Lateral Crab Walk 20m
- 10 Reps of any barbell movement @ load of your choice
Post barbell movement and experience to comments.
Friday 2012.02.03
Expeditions:
AMRAP in 10 Minutes of:
- 15 Overhead Squats @ 135/95
- 15 Strict Pull Ups
It is acceptable to use a rack on this workout. Post rounds and reps completed to comments.
When done with AMRAP, rest 2 minutes, then: Tabata Planks, alternating between up/down suicide planks and grasshoppers. VIDEO – Thanks Courtney Wilson for the idea!
Thursday 2012.02.02
Expeditions:
Strength:
- Deadlift 5×3-5 @ 80%
Workout:
Complete for time:
- Row 1k
- 50 Kettlebell Swings @ 2/1.25 Pood
- Row 1k
Post time to complete to comments.