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Archive | March, 2013

Tuesday March 19, 2013

Workout of the Day:
Complete as many rounds as possible in 12 minutes of:
Shoulder Press, 4 reps (75/55)
Sumo Deadlift High Pull, 8 reps (75/55)
Front Squat, 12 reps (75/55)
Endurance Wod:
Each for time:
Run: 4x 400 meters
Rest 2 minutes between efforts.

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Monday March 18, 2013

Workout of the Day:
For time:
Run 400 meters
30 Weighted Push-ups (45/25)
Run 800 meters
20 Weighted Push-ups
Run 1 mile
10 Weighted Push-ups

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CrossFit Open CrossFit Cayman Leaderboard

For those following our athletes competing in the CrossFit Games Open, we have a created a customized Leaderboard where you can track the results for our gym!
CrossFit Cayman Games Open Leaderboard-Male

CrossFit Cayman Games Open Leaderboard-Female

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Saturday March 16, 2013

 

Workout of the Day:
In teams of two, partners alternate tasks to complete 5 rounds each of:
185/125 lbs Deadlift x 10 reps
250 Meter Row
Hand-Release Push-Ups x 15 reps

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Friday March 15, 2013

Workout of the Day:
CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps (24/20)

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Thursday March 14, 2013

Workout of the Day:
3 rounds for time:
Run 400 meters
10 Toes to Bar
15 Burpees
Endurance Wod:
For distance:
Row 20 minutes

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Wednesday March 13, 2013

Workout of the Day:

Overhead Squat 3-3-3-3

Then:

For time:
Run 400 meters
21-15-9 reps of
Overhead Squats (95/65)
Kettlebell Swings (53/35)
Run 400 meters

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Tuesday March 12, 2013

Workout of The Day:

Take 12 minutes and work up to a heavyish one rep Jerk.

Then:

Complete as many rounds as possible in 10 minutes of:
185/120 pound Deadlift, 5 reps
Sprint 100 yards

Endurance Wod:

For time:
Row 300 meters
15 Double-unders
Row 250 meters
30 Double-unders
Row 200 meters
45 Double-unders
Row 150 meters
60 Double-unders

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Monday March 11, 2013

Workout of the Day:

Complete As many rounds as possible in 10 minutes of:
15 Pull-ups
25 Sit-ups

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Saturday March 10, 2013

Workout of the Day:
In teams of two with one partner working at a time complete the following as fast as possible:
Row 1000m
50 Pull ups
100 Push Press 75/55
150 Sit ups

 

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