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May 19 2012 - CF1881
20 min AMRAP
10 double unders/sub for 40 singles
10 push ups
10 sit ups
10 pull ups
for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Double Unders | 10 reps |
| 2. | Push Ups | 10 reps |
| 3. | Situps | 10 reps |
| 4. | Pull-Ups | 10 reps |
May 18 2012 - CF1881
Deadlift 2-2-2-2-2
start by working up to a difficult 2 weight rep then try to add weight so that you get to you days PR weight by the third rep try to keep that weight, but take weight off to get the last sets in good form.
for weight
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Dead Lift | |
May 17 2012 - CF1881
Before stating each set of reps run 200m or row 500m
21-15-9
KB Swings
Pull Ups
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | KettleBell Swing | |
| 2. | Pull-Ups | |
May 15 2012 - CF1881
Three rounds for time of:
Run 800 meters
Rest 2 minutes
3 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 800.00 meters (2624.8 feet) |
May 14 2012 - CF1881
20 min amrap
10 overhead squat 65
10 kb swing
10 ring dip
10 sit ups
1 round(s) for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | OverHead Squat | Men: 65 lbs. (29.51 kgs.), 10 reps |
| 2. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), |
| 3. | Ring Dips | 10 reps |
| 4. | Situps | 10 reps |
May 8 2012 - CF1881
warmup
run 400m
10 power clean 95pnds
20 air squats
30 db push press
3 round(s) for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Run | 400.00 meters (1312.4 feet) |
| 2. | Power Clean | Men: 95 lbs. (43.13 kgs.), 10 reps |
| 3. | Air Squats | 20 reps |
| 4. | db press | 30 reps |
May 4 2012 - Just 2 Minutes
AMRAP
---10mins---
100m Run
5 KB Swings (1.5/1.0)
8 Push Ups
Rest 2 Minutes
---10mins---
100m Run
5 DL (50% of 1RM)
8 PullUps
1 round(s) for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | KettleBell Swing | Men: 53 lbs. (24.062 kgs.), 5 reps |
| 2. | Push Ups | 8 reps |
| 3. | Dead Lift | 5 reps |
| 4. | Pull-Ups | 8 reps |
| 5. | Run | 200.00 meters (656.2 feet) |
May 2 2012 - The Chief from Mainsite
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
5 round(s) for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Power Clean | Men: 135 lbs. (61.29 kgs.), 3 reps |
| 2. | Push Ups | 6 reps |
| 3. | Air Squats | 9 reps |
May 1 2012 - Football OK
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
6 round(s) for Rounds
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Power Clean | Men: 155 lbs. (70.37 kgs.), 3 reps |
| 2. | Push Ups | 6 reps |
| 3. | Air Squats | 9 reps |
| 4. | Ring Dips | 9 reps |
Apr 30 2012 - Diane
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up
for Time
Exercises:
| Exercise Details | ||
|---|---|---|
| 1. | Dead Lift | Men: 225 lbs. (102.15 kgs.), Women: 155 lbs. (70.37 kgs.), |
| 2. | Handstand pushups | |
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I thought we should talk about intensity, I know that alot of people talk about how crossfit is...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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coachcampbell 0 223
Ok in an effort to mix things up I am going to start mixing in CrossFit Football style workouts,...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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coachcampbell 0 208
Ok as we get closer to the new year I thought I would give you some easy reading...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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coachcampbell 0 211
I know that alot of people are going to make a New Year resolution to lose weight and get in...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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coachcampbell 1 364
Please Join Crossfit heat for a big Hero WOD on sat for the SEALs 8a or 9a.http://dtownheat.com/...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 9:30 AM. The FREE introductory class consists of a detailed description about CrossFit.
Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).
This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.
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11 am HQ Workout
5/21/2012 at 11:00 am
Fitness center [Dallas] -
11 am HQ Workout
5/22/2012 at 11:00 am
Fitness center [Dallas]
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11 am HQ Workout
5/23/2012 at 11:00 am
Fitness center [Dallas]
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11 am HQ Workout
5/25/2012 at 11:00 am
Fitness center [Dallas]
-
11 am HQ Workout
5/28/2012 at 11:00 am
Fitness center [Dallas]
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