Archive | April, 2013

Thursday April 18, 2013

Workout of the Day:
75/55 pound Power snatch, 75 reps for time.
Endurance Wod:
Sprint 100 meters every minute on the minute for 10 minutes.


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Wednesday April 17, 2013

Workout of the Day:
15-12-9 reps, for time of:
Thrusters 135/95
Weighted Pull-ups 45/25
For Weighted Pull-ups, placing a 45/25 pound dumbbell between the legs above crossed ankles works great.

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Tuesday April 16, 2013

Workout of the Day:
Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 Push-ups
Endurance Wod:
5 rounds for time of:
400 meter Run
50 Double-unders

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Monday April 15, 2013

Workout of the Day:
Take 15 minutes and work on a one rep Snatch.
Three rounds, for time:
Walking lunge, 100 ft
50 Squats
25 Knees to elbow

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Athlete Profile: Mel Khouri

Name: Melanie Khouri

Age: 46 1/2

Hometown: George Town, Grand Cayman

How long have you been CrossFitting? 1 year 4 months

What is your favorite WOD/Exercise? Anything with Pull-ups and Sit-ups

What is your least favorite WOD/Exercise? Anything with Burpees and Snatches

What is your previous workout/athletic background? Nothing for the first 20 years of my life, and then aerobic and weight classes in a gym.

What was your first experience of CrossFit like? Far less daunting than I […]

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Saturday April 13, 2013

Workout of the Day:

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
50 Pull-ups
100 Push-ups
200 Squats
1200 Meter Run or Row
(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)

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Friday April 12, 2013

Workout of the Day:
21-15-9 reps of:
225 pound Deadlift
Handstand Push-ups (or weighted Push-ups 45/25)

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Thursday April 11, 2013

Workout of the Day:
For time:
95/65 pound Thruster, 45 reps
45 Pull-ups
Endurance Wod:
4 rounds for time of:
500 meter row
50 Double-unders

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Wednesday April 10, 2013

Workout of the Day:
Three Rounds, for time:
15 Hand-release Push-ups (with feet on a #25 plate ) 15 reps
20 Box Jumps (24/20)
25 Kettlebell Swings (53/35)

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Tuesday April 9, 2013

Workout of the Day:
For time:
30  sit-ups
155/105 pound Squat clean, 15 reps
24  sit-ups
155/105 pound Squat clean, 12 reps
18  sit-ups
155/105 pound Squat clean, 9 reps
12  sit-ups
155/105 pound Squat clean, 6 reps
6  sit-ups
155/105 pound Squat clean, 3 reps
Endurance Wod:
6 rounds of:
200 meter run
10 burpees (jump a and hit a 6 inch target, i.e. Pull-up bar)
Rest 90 seconds

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