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Archive | August, 2013

Saturday August 31, 2013

Workout of the Day:
In teams of two with one partner working at a time complete five rounds each of:
10 Thrusters 75/55
10 Box Jumps
10 Pull-ups

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Friday August 30, 2013

Workout of the Day:
Front Squat 5-5-5-5
Then:
6 rounds with a 2 minute rest in between, of any (or any combination) of:
Run 400 meters
OR
Row 500 meters

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Thursday August 29, 2013

Workout of the Day:
500 meter row
60 Push press (75/55)
50 Box jumps (24/20)
40 Kettlebell swings (53/35)
30 Toes to bar
20 Handstand push-ups
Endurance Wod:
Run 4 x 400 meters
Rest two minutes between efforts

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Wednesday August 28, 2013

Workout of the Day:
“Michael”
Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

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Tuesday August 27, 2013

Workout of the Day:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Endurance Wod:
Three rounds for time of:
750 meter row
40 Double-unders

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Monday August 26, 2013

Workout of the Day:
Back Squat 3-3-3-3-3
As many rounds and reps as possible in ten minutes of:
10 Toes to bar
10 Overhead squats (95/65)

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Saturday August 24, 2013

Workout of the Day:
In teams of two with one partner working at a time complete for time:
Power Snatch 75/55 x 100 Reps
Toes to Bar x 75 Reps
Front Squat 75/55 x 50 Reps
Row 1000 meters

 

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Friday August 23, 2013

Workout of the Day:
Five rounds for time of:
20 Double-unders
20 Wall ball shots (20/14)
20 Sit-ups

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Thursday August 22, 2013

Workout of the Day:
Take 12 minutes and build to a heavyish one rep Clean.
Then:
21-15-9 reps of
Squat cleans
Lateral burpees over the bar.
Endurance Wod:
Run 3 x 1000 meters
Rest three minutes between efforts.

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Athlete Profile: Freeps Martin

Athlete Profile:

 Name:  Freeps Martin
 
 Age: 35
 
Hometown: Grand Cayman
 
How long have you been CrossFitting? A year and a half

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