Category Archives: Workout of the Day
Wednesday 2010.09.08
More at Mobilitywod.blogspot.com. Expeditions: “Death by Deadlift” With a continuously running clock do one deadlift the first minute, two deadlifts the second minute, three deadlifts the third minute… continuing as long as you are able. Use 65% of you 1RM and as many sets each minute as needed. Compare to Friday 2009.07.23. Post number of [...]
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Wednesday 2010.09.08
Expeditions: As many rounds as possible of: 7 minutes of: 100 Meter run 10 push jerks (Men 95 lbs, Women 65 lbs) 7 minutes of: 250 Meter row 12 Wall ball shots (Men 20 lb ball, Women 14 lb ball) 7 minutes of: 30 Double unders 15 Push ups Rest 1 minute rest between each [...]
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Tuesday 2010.09.07
Expeditions: Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Handstand push-ups Post time to comments. Compare to Monday 2010.06.21. Fit Hembrees: Three rounds for time: Run 400 meters 21 Burpees 12 Handstand push-ups Post time to comments. Compare to Monday 2010.06.21.
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Monday 2010.09.06
Labor Day!! Free Workout and Workout for St. Jude Hospital Expeditions: “St. Jude” Three rounds of: Box Jump, 20″ box (Reps) Sprint 10 meters (Reps) Push-press, 75 pounds (Reps) Glute-Ham Sit-ups (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between [...]
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Friday 2010.09.03
Fit Hembrees: Four rounds for time of: Run 400m 15 Deadlift 225#/185# Post time to comments. Compare to Wednesday 2009.08.19. Fit Hembrees: For time: 21 Handstand Push-ups Run 400 meters 15 Handstand Push-ups Run 200 meters 9 Handstand Push-ups Run 100 meters Post time to comments. Compare to Wednesday 2009.09.23. Workout courtesy of Eva T.
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Thursday 2010.09.02
Expeditions & Fit Hembrees: Five rounds for time of: 21 Push-ups 21 Pull-ups Post time to comments. Compare to Monday 2010.06.07.
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Wednesday 2010.09.01
Expeditions: Back Squat 3-3-3-3-3 reps “Back Squat” means performing a squat with weight on your back (as opposed to simply “Squat” which means no weight). Remember, a low number of reps means higher loads and longer rest. REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), and FORM (heals DOWN!). [...]
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Tuesday 2010.08.31
Expeditions: Complete as many rounds as possible in 15 minutes of: 200 100 Meter waiters farmers walk, 45#/25# plates 25 Double-Unders Post rounds completed to comments. Fit Hembrees: Complete as many rounds as possible in 15 minutes of: 100 meter run 12 Dive-Bomber Pushups 24 Tuck Jumps Post rounds completed to comments.
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Monday 2010.08.29
Expeditions: Three rounds, 21-15- and 9 reps, for time of: 95 pound Squat snatch Chest to bar Pull-ups Post time to comments. Fit Hembrees: As many rounds as possible in 12 minutes of: 10 Push-ups 15 Sit-ups Walking Lunges, 50 feet (Source: Crossfit Alpha)
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Friday 2010.09.10