Workout of the Day: 17-May-2012
Photo:
Elements WOD
5x max HS Hold
5x max Plank hold
5 Rounds
10 M Lateral Hand Walk Right
Sprint 20 M Shuttle Run
10 M Lateral Hand Walk Left
Sprint 20 M Shuttle Run
10 Squat Jumps
Sprint 20 M Shuttle Run
10 Wall Balls
Sprint 20 M Shuttle Run
Workout of the Day: 16-May-2012
Photo:
Elements WOD
5 Rounds:
6 Bench Press, rest 60 sec
6 Barbell Row, rest 60 sec
3 Rounds:
5 Wall Climbs
15 Hang Power Snatch
15 Burpees
Workout of the Day: 15-May-2012
Photo:
Elements WOD
Power Clean Skill Work
Bear Complex
5 Rounds:
7x through the entire circuit is one round. Go up in weight each round.
Power Clean
Front Squat
Push Press
Back Squat
Push Press (BTN)
He’s Back from The Dark Side
Four years ago, sometime in the middle of spring 2008, Josh Bird, Chris Ahlemeyer and I were playing rugby, discussing training methods and how we all shared a passion for fitness. Shortly after that conversation we decided to commit to CrossFit and open our own box so we could create the place you now know as CFP. The intention was always to have Josh Bird leave his horribly stressful job so he could pursue his dream – fitness training. Well, a lot of life can get in the way of your goals.
Workout of the Day: 14-May-2012
Photo: (http://crossfitmobile.blogspot.com)
Elements WOD
100 Double Unders
90 Sit ups
80 Pushups
70 Squats
60 Box Jumps (step down)
50 Body Rows
40 Walking Lunges
30 Burpees
20 Knees to elbows
10 Hand Stand Push-ups
Workout of the Day: 12-May-2012
Photo:
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Elements WOD
6 Rounds:
Minute 1: 20 KB Swings Heavy
Minutes 2: AMRAP Burpees
Midline work not for time:
Finish with 10 TGU each side
Workout of the Day: 10-May-2012
Photo: (http://whole9life.com)
Elements WOD
4 Rounds:
5 DB Bench Press, Rest 60 sec
5 DB Row, Rest 60 sec
30-20-10
DB Snatch (each arm)
Broad Jumps
Workout of the Day: 9-May-2012
Photo:
Elements WOD
OHS Skill Work PVC/Light Barbell
4 rounds
Deadlift x 6
Hang Power Clean x 6
Front Squat x 6
Push Press x 6
Back Squat x 6
Burpee over Barbell x 6
rest 2 minutes in betwween rounds
Workout of the Day: 8-May-2012
Photo: (http://naturallyengineered.com)
Elements WOD
3 Rounds:
Max Reps: Inclined Push-ups (as high an angle as possible)
Rest 60 sec
Max Reps: Body Rows from Bar
Rest 60 sec
Workout of the Day: 7-May-2012
Photo: (http://www.marksdailyapple.com)
Elements WOD
6 Rounds
Minute 1: 20 KB Swings Heavy
Minutes 2: AMRAP Burpees
Midline work: not for time
Finish with 20 Windmills each side
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