Central Florida CrossFit
Join the Revolution!
5/5 WOD
5 rounds
100 Jump ropes or 50 Jumping jacks
5 Push press
5 Front Squats
5 SDLHP (sumo deadlift high pull)
5 Thrusters
5/3/08
7 rounds
5 Push jerks
7 Overhead Squats
10 Jump Squats
15 pushups
(Alternative for no wts)
Do 5 burpees
10 Jump Squats
15 pushups
20 Situps
for 7 Rounds
The Fast Five
Saturday 10/7/06
5 sets of 5 reps at each exercise w/ 5 seconds of rest betwee sets
Bottom to Bottom Squats (You rest in the bottom position of the Squat)
Pushups (Rest in the top Position)
Burpees
Pullups
Box Jumps
Thursday 10/5/06
Every min. on the min. for 20 minutes
5 Dumbell Deadlifts
5 Dumbell Hang Cleans
5 Dumbell Thrusters
Wednesday 10/4/06
4 Rounds
Run 400 meters
15 Swings
20 Squats
15 Slam Ball
10 Single arm dumbell snatches
Tuesday 10/3/06
25 Wall Ball
25 Knees to Elbows
150 Jump Rope
25 DLHP
25 Pushups
150 Jump Rope
25 Box Jumps
25 Pull Ups
150 Jump Rope
Thursday 9/21/06
Set of 21
Burpees, Jumping Pullups, Double Unders
Run 400 meters
Set of 15
Box Jumps, Ball Slams, Thrusters
Run 400 meters
Set of 9
Turkish Get Ups, Pushups, Dips
Run 400 meters
Clean and Jerks
Monday 9/18/06
50 Clean and Jerks
95 lbs. Males/ 65 lbs. Females
Happy 50th Birthday Mom
The Big 50
Tuesday 9/12/06
50 of All
Box Jumps
Jumping Pullups
Swings
Lunges
Knees to Elbows
Push Press
Back Extensions
Wall Ball
Burpees
Double Unders
Heavy Overhead
Monday 9/11/06
Take a moment to remember our fallen brothers 5 years ago!!!
Then DO
Overhead Squats
1-1-1-1-1-1-1-1-1-1
Another Tabata
Wednesday 9/6/06
Tabata Drill- 20 sec. work followed by 10 sec. rest- 8 intervals at each exercise (20 min. total)
Slam Ball
Swing
Broad Jump
Push Up
Squat
Monday 8/28/06
2 Rounds
3 Rope Ascents
21 Swings
21 Stiff Legged Deadlift
21 Knees to Elbows
21 Double Unders
The Squat-Up
Wednesday 8/16/06
Run 400 meters
50 Squats, 10 Pushups
40 Squats, 20 Pushups
30 Squats, 30 Pushups
20 Squats, 40 Pushups
10 Squats, 50 Pushups
Run 400 meters
Seminar
As many of you know, I will be out of town at the CrossFit Training Seminar...here are a few you can try while I'm gone!!!
WOD 1
As many rounds as you can in 25 min. of
15 Pushups
15 Box Jumps
10 Burpees
WOD 2
Run .25 miles, 50 Squats
Run .25 miles, 50 Pushups
Run .25 miles, 50 Sit Ups
Run .25 miles, 50 Lunges
WOD 3
Do 1 round every min. on the min. for 20 min. of (20 rounds total)
5 Pushups
10 Bench Dips
15 Squats
WOD 4
4 Rounds
150 Jump Rope
50 Situps
Tuesday 8/8/06
21-15-9
225 lb.Deadlifts
135 lb. Pushpress
(Wts. are recommended wt. for 175 lb. male, scale to size and capability)
Saturday 8/5/06
Run 400, 50 Squats
Run 400, 50 Squats, 50 Pushups
Run 400, 50 Squats, 50 Pushups, 50 Swings
Run 400, 50 Squats, 50 Pushups, 50 Swings, 50 Lunges
Friday 8/4/06
Alternate exercises with a partner working from 10 reps down to 5
Dips and Pushpresses
Pullups and Burpees
Ring Rows and Dead Lift High Pulls
Situps and Overhead Squats(use a lighter wt. to watch your form)
7/23-7/30
As you all know I will be out of town...I am providing a few WOD you can do at home...I'll see you next week!!!
WOD 1
Run 5 K
WOD 2
4 Rounds
Run 400
50 Squats
WOD 3
Deck of Cards- Hearts is Pushups, Diamonds is Squats, Clubs is Situps, Spades are 5 Burpees every time you flip a spade.
WOD 4
Run 400, 30 Pushups
Run 400, 30 Situps
Run 400, 30 Squats
Run 400, 30 Burpees
WOD 5
4 Rounds
50 Squats
40 Pushups
30 Situps
20 Lunges
10 Burpees
Thursday 7/20/06
Run 400 meters
50 Swings
40 Push Presses
30 Wtd. Sit Ups
20 Pullups
10 Burpees
5 Ring Dips
Run 800 meters
Chelsea
Wednesday 7/19/06
5 Pullups
10 Pushups
15 Squats
Min. on the Min. for 30 min. ( perform the 5, 10, 15 every min. for 30 min.)
Tuesday 7/18/06
As many rounds as possible in 20 mins. of :
95 lb. Squat Cleans 10 reps
15 Bench Dips or 5 Ring Dips
(Squat Cleans should be all the way to the ground)
Monday 7/17/06
5 Rounds
Max number of Pushups + 10
Max Pullups + 5
Max Squats + 10
Max Weighted Sit Ups + 10
(Max meaning...go til you can't push or pull yourself up...rest 30 seconds and then do the +)
New Fight Gone Bad
Wednesday 7/12/06
Do each Exercise continously for 1 min.....After all 5 ex. rest 1 min.
3-5 Rounds (whatever you can handle)
Thrusters
DeadLift High Pull
Box Jump
Push Press
Squat
Tuesday 7/11/06
Run 400 meters
40 Ring Rows, 40 Pushups
Run 400
40 Pullups, 40 Push Press
Run 400
40 Box Jumps, 40 Dumbell Sit Ups
Run 400
Thursday 7/6/06
25 Walking Lunges
20 Pullups
50 Box Jumps
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Swings
30 Sit Ups
20 Hang Squat Cleans
25 Back Ext.
30 Wall Ball
3 Ropes ascents
Wednsesday 7/5/06
Run 400
50 Deadlift High Pulls
Run 400
50 Swings
Run 400
50 Full Squat Dumbell Cleans
Run 400
50 Push Presses
TABATA
Thursday 6/29/06
20 sec. of work followed by 10 sec. of rest,
repeated 8 times for each exercise.
Row
Wall Ball
Jumping Pullups
Pushups
Swings
The Circuit
Monday 6/26/06
Use the same wt. for each exercise, do 10 reps of all exercises before putting the bar down, and rest 1 min. between rounds. Pick wt. accordingly!!!
5 rounds
Bent over row
Upright row
Push Press
Good Morning
Back squat
Thruster
Stiff Leg Deadlift
Friday 6/23/06
30 Jumping Pullups
25 Dead Lift High Pulls
20 Burpees
15 Box Jumps
10 Clean & Jerks
15 Box Jumps
20 Burpees
25 Dead Lift High Pulls
30 Jumping Pullups
Julia
Wednesday 6/21/06
5 Rounds
20 Walking Lunges (10 each leg)
10 Thrusters
7 Pullups
400 Meter Run
Tuesday 6/20/06
4 Rounds
Run 400 meters
10 Single Arm Snatches
15 Stiff Leg Deadlifts
25 Back Extensions
Have it Your Way
Saturday 6/17/06
10, 20,..........100
Match up a number w/ an exercise...you pick the order...Think About It!!!!!!
Squats
Deadlift w/ High Pull
Pullups
Ring Rows
Pushups
Bench Dips
Sit Ups
Burpees
Box Jumps
Push Press
Deck of Cards
Friday 06/16/06
Full Deck of Cards
All Aces, Kings, and 2's- 100 Jump ropes
Clubs- Pushups
Diamonds- Upright Rows
Hearts- Box Jumps
Spades- Sit Ups
Running Jackie
Thursday 6/15/06
Run 400 meters
Row 1000 meters
Run 400 meters
50 Thrusters- 45lbs
Run 400 meters
30 pullups
Run 400 meters
The 21's
Wednesday 6/14/06
2 rounds
21 Long jumps
21 Walking lunges (each leg) with plate overhead
21 Swings
21 Pull ups
21 Burpees
21 Wall ball shots
