thursday

elyse —  April 23, 2014 — Leave a comment

Workout of the Day
3 Person Partner WOD #1:
12 min AMRAP of:
Partner 1 Run 50 yds
Partner 2 Push-ups (score)
Partner 3 Slam Ball (score

3 Person Partner WOD #2:
12 min AMRAP of:
Partner 1 25 Yd sled drag 90/50#
Partner 2 25 Yd sled drag
Partner 3 25 Yd sled drag

Post your results on the Whiteboard.

wednesday

elyse —  April 22, 2014 — Leave a comment

#instacollage #12oclockclass #crossfithud (1)

Workout of the Day
Fitness Strength:
20 1/2 Kb Sit-ups+20 flip squats each 3 min for 15 min

Fitness WOD:
Same as Performance

OR

Performance Strength:
5 Front Squats each 3 min for 15 min HAP

Performance WOD:
Run 800 THEN
5 rounds of:
10 Pull-ups
12 Hand-Release Push Ups

Post your results on the Whiteboard.

tuesday

elyse —  April 21, 2014 — Leave a comment

#Lottasquats!

Workout of the Day
Fitness Strength:
20 V-ups + 20 KB DL Each 3 min for 15 min

Fitness WOD:
3 rounds for time of:
50 Wallballs
20 Slam Balls

OR

Performance Strength:
5 reps Deadlift Each 3 min for 15 min HAP (5×5)

Performance WOD:
3 rounds for time of:
50 Wallballs
10 Power Clean & Jerks 185/120#

Post your results on the Whiteboard.

monday

elyse —  April 21, 2014 — Leave a comment

200# + sled 1 mile. Nice work ladies!

Workout of the Day
Fitness Strength:
20 Russian Twists & 20 Front Squats Each 3 min for 15 min

Fitness WOD:
Same as Performance

OR

Performance Strength:
Back Squat 5×5 Each 3 min HAP

Performance WOD:
4 rounds for time of:
400 m Run
12 Burpees
12 Ring dips

Post your results on the Whiteboard.

saturday

elyse —  April 19, 2014 — Leave a comment

Workout of the Day
With a partner complete the following for time:
100 walking lunges
50 c2b pull ups
100 alternating partner box jumps 50 double unders
100 supermans
50 ring dips
100 k2e
50 wall balls 2 for 1′s
100 abmat sit ups
5 rope climbs
800 m run cash out

Post your results on the Whiteboard.