Workout of the Day: 30 September 11

Interval Run x 6-8:

400m Sprint/Run
400m Walk




M Exercise

Workout of the Day:29 September 11

4 Rounds for time:

Wall Balls (1 Min)
Bear Crawl 25M
Sit-Ups (1 Min)
Lunges for 25M
Burpees (1 Min)
Bear Crawl 25M
Push Press (1Min)



GW Exercise

Workout of the Day:28 September 11

4 Rounds for time:

400m Run
20 Sit-Ups
10 Power clean



MGW Exercise

Workout of the Day: 27 September 2011

AQAP:

20 Overhead Squats
400M Run
15 Overhead Squats
400M Run
10 Overhead Squats
400M Run
5 Overhead Squats
400M Run

WM Exercise

Workout of the Day: 26 September 2011

“Jailhouse”

Burpees - 15/14/13/12/11/10/
9/8/7/6/5/4/3/2/1 – Reps

*Between each set of reps you walk 10 feet turn and do next set

G Exercise

Workout of the Day: 25 September 2011

"Rest Day"

Workout of the Day: 24 September 2011

"Rest Day"

Workout of the Day: 23 September 2011

Karen”

150 Wall Balls


W Exercise

Workout of the Day: 22 September 2011

RUN 5K

50 Sit ups
50 Back extensions
50 Bicycles
50 Leg Lifts

MG Exercise

Workout of the Day: 21 September 2011

"Jackie"

1000M Row
50 Thrusters (45lbs/bar)
30 Pull-Ups


WMG Exercise

Workout of the Day: 20 September 2011

Fight Gone Bad

3 Rounds of 1 minute each:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20 box (Reps)
4. Push-press: 75 pounds (Reps)
5. Burpees: calories (Calories)

* Rest 1min. after each round

GW Exercise

Workout of the Day: 19 September 2011

Five rounds for time of:

Run 800m
Rest 2 minutes


M Exercise

Workout of the Day: 18 September 11

"Rest Day"

Workout of the Day: 17 September 11

"Rest Day"

Workout of the Day: 16 September 2011

“Barbara”

5 Rounds for time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

G Exercise

Workout of the Day: 15 September 2011

"Drake"

25 Deadlifts
400M Run
20 Deadlifts
400M Run
15 Deadlifts
400M Run
10 Deadlifts
100M Run

WM Exercise

Workout of the Day: 14 September 2011

"Helen"

3 Rounds for time:
400m Run
21KB Swings
12 Pull-Ups

GWM Exercise

Workout of the Day: 13 September 2011

"Lucy"

5 Rounds for time:
5 Pudh-Ups
10 Burpees
400M Run

MG Exercise

Workout of the Day: 12 September 2011

“Grace”

30 Clean and Jerk

*Suggested weight: 135lbs


W Exercise

Workout of the Day: 11 September 2011

"Rest Day"

Workout of the Day: 10 September 2011

"Rest Day"

Workout of the Day: 09 September 2011

Run 5K



M Exercise

Workout of the Day: 08 September 2011

LUMBERJACK 20 (Modified-No Running)

20 Deadlifts
20 KB Swings
20 Overhead Squats
20 Burpees
20 Pull-Ups
20 Box Jumps
20 Cleans
GW Exercise

Workout of the Day: 07 September 2011

AQAP:

500 Meter Row
20 Wall Balls
20 Sit Ups
500 Meter Row
20 Wall Balls
20 Sit Ups


MGW Exercise

Workout of the Day: 06 September 2011

“Claudia”

5 Rounds for time:
20 KB Swings
400M Run



WM Exercise

Workout of the Day: 05 September 2011

“Cindy”

AMRAP in 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats

G Exercise

Workout of the Day: 04 September 2011

"Rest Day"

Workout of the Day: 03 September

"Rest Day"

Workout of the Day: 02 September 2011

“Crossfit Total”

Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/

*Select appropriate weight for personnel

W Exercise

Workout of the Day: 01 Sep 11

“Michael”

3 Rounds for time:
Run 800M
50 Back Extensions
50 Sit-Ups


MG Exercise