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CrossFit Journal


Altamonte Weightlifting Club

Certified Regional Training Center
(since 2008)

Workout of the Day
(W.O.D.)

Next Event

Wednesday, March 10th

"Filthy Fifty" - For Time

Box Jumps - 50
Pull Ups - 50
Dumbbell Swing - 50
Walking Lunge - 50
Knees-to-Elbows - 50
Push Press - 50
R.D.L. - 50
Wall Ball - 50
Burpee - 50
Double Under - 50

 

Tuesday, March 9th

3 rounds for time of:
Run 400m
Kettle Bell Swings 25
Pull Ups 15

Monday, March 8th

5-10-15-20-25-30 for time of:
Snatch Grip R.D.L.
Abmat
Ball Slams

Sunday, March 7th

Rest Day

Saturday, March 6th

AMRAP in 20 mins:
Thursters behind neck-10
Ab Mat-20
KB Swings-30

Friday, March 5th

5 rounds for time:
Power Clean-7
Ring pull ups-14
Dome sprints-1 lap
Double unders-21


Thursday, March 4th

For time:
800 meter run
10 Burpees
10 Power snatches
400 meter run
10 HSPU
10 Lunges
800 meter run

Wednesday, March 3rd

Simplex on the minute!
(moderate to heavy weight...1 minute rest between sets)

8 sets of:
Up Right Row - 4
Push Press - 4
Back Squat - 4
RDL - 4
Bent Over Row - 4
Box Jump (waist high) - 4

note: in our gym: "rounds" are continuous, no breaks; whereas "sets" include a rest period.

Tuesday, March 2nd

For time:
Squats-25
Pull ups-25
Push ups-25
Sit ups-25
Squats-50
Pull ups-50
Push ups-50
Sit ups-50
Squats-75
Pull ups-75
Push ups-75
Sit ups-75


Monday, March 1st

21-18-15-12
Burpee
KBS

Sunday, February 28th

Rest day

Saturday, February 27th

5 rounds of:
Deadlifts-10
Dome sprint
KB swing-10
Dome spring
HSPU-10
Dome sprint
Wall ball-10


Friday, February 26th

12-11-10-9-8......1
Double Unders
KTE
Ball Slams
Ring rows
-for time

 

Thursday, February 25th

"isabel"
30 snatches for time
-100 lunges, with weight

Wednesday, February 24th

100 thrusters total
at the top of each minute complete:
-2 burpees
-2 KTE
Then complete as many thrusters as possible in the rest of the minute
Continue untill you complete all 100 thrusters.

Tuesday, February 23rd

"Garrett"
75 squats
25 hspu
25 pull ups
-for 3 rounds

Monday, February 22nd

2 Rounds of:
10 - Right Arm Dumbbell Press
10 - Left Arm Dumbbell Deadlift
10 - Abmat
800m - Run
10 - Left Arm Dumbbell Press
10 - Right Arm Dumbbell Deadlift
10 - Abmat
800m - Run


Sunday, February 21st

Rest Day

Saturday, February 20th

"Fran"
21-15-9
Thrusters
Pull ups

Friday, February 19th

AMRAP 20 mins:
10 lunges
10 KTE
10 Power Jerks

Thurday, February 18th


40-30-20-10
Power snatches
Double Unders
Sit ups

Wednesday, February 17th

"The Lumberjack"
20 Deadlifts
400 meter run
20 KB swings
400 meter run
20 Overhead squats
400 meter run
20 Burpees
400 meter run
20 Pullups
400 meter run
20 Box Jumps
400 meter run
20 cleans
400 meter run

 

 

 

Tuesday, February 16th

10-20-30
Burpee Box Jump
Overhead walking lunges
Handstand Push-ups

Monday, February 15th

5 rounds of:
3 - Power Snatch
2 Laps - Agility Ladder
10 - Ring Push Ups

Sunday, February 14th

Rest day

Saturday, February 13th

5 rounds for time:
400 meter run
30 box jumps
30 dead lifts

Friday, February 12th

For time :
Run 800 meters
Ball slams-30
Run 400 meters
Ball slams-30
Run 800 meters

Thursday, February 11th

For time:
50 wall ball
25 pull ups
40 wall ball
20 pull ups
30 wall ball
15 pull ups
20 wall ball
10 pull ups
10 wall ball
5 pull ups 

Wednesday, February 10th

5 rounds of:
10 push presses
10 bend over rows
10 R D L's 
2 dome sprints

Tuesday, February 9th

10-9-8-7-6-5-4-3-2-1
Hang power cleans
Ring dips
Pull ups
Toes to bar

Monday, February 8th

5 rounds for time of:
Ring Push Up - 4
Back Squat 50% of BWYT - 4
F.B.C - 4
Kettlebell Swing - 4
Pull Up - 4
Walking Lunges - 4
Abs - 4
Wall Ball Shots - 4
Ring Dips - 4
Deadlift 70% of BDWT - 4
K.T.E. - 4
Thrusters - 4

Sunday, February 7th

Rest Day

 

Saturday, February 6th

3 rounds for time :
3 position snatches for power-2
    (floor, mid hang, high)
Run - 800 meters

Friday, February 5th

Using bar + weight-
4 rounds of :
Clean high pulls- 10
Push press- 10
Back squat- 10
R.D.L- 10
Abs- 10
Run-400 meters

Thursday, February 4th

"Deck of Cards"
-using a deck of cards and do that # of:
1)Burpees
2) Abs
3) Pull ups

Wednesday, February 3rd

For time:
21 pull ups
50 squats
21 KTE
18 pull ups
50 squats
18 KTE
15 pull ups
50 squats
15 KTE
12 pull ups
50 squats
12 KTE

Tuesday, February 2nd

-"Isabel"
      30 snatches for time,
- Death by push ups

Monday, February 1st

28-21-15-9 reps of:
Thrusters
Pull Ups
F.B.C.

Sunday, January 31st

Rest day

Saturday, January 30th

5 rounds for time:
Snatches-10
Chin ups-15
Wall balls-20

Friday, January 29th

10 rounds tabatta style:
Left arm Press
Right arm Press
Left arm deadlift
Right arm deadlift
Boxjump

Thursday, January 28th

AMRAP is 25 mins:
Clean into thrusters-10
Double unders-20
F.B.C- 30

Wednesday, January 27th

For time:
Burpee pull ups-100


Tuesday, January 26th

3 rounds for time:
Push Press-15
SDHP-15
Wall ball-15
Box Jumps-15
Run- 400 meter

Monday, January 25th

As many rounds in 20 minutes:
Rack Jerk - 10
Double Unders - 20
Dome Sprints - 1 lap

Sunday, January 24th

Rest Day

Saturday, January 23rd

3 rounds for time:
Clean and Jerk-10 (M:135, W:95)
Full sit up-40

Friday, January 22nd

For time :
Squat-30
Pull up-30
KTE-30
Lunge-30
Push up-30
FBC-30
Doubleunders-30
Dips-30
Abs-30


Thurday, January 21st

5 rounds for time:
clean-15
HSPU-15
run-400 meters 

Wednesday, January 20th

For time :
Drop snatches- 60%/3
Burpees-10.9.8.....1
Agility Ladder- 2 lapse


March 27, 2010

Grand Opening!!!!!!!!!
Come out and support Altamonte CrossFit & Sports Performance on their first large event, Grand Opening!

Free:

 Olympic Weightlifting Clinic
WODs
Food
More WODs
Games for kids
and much more...

 


March 28, 2010

Oly Seminar
w/ U.S. International Coach
Daniel Camargo

$99
Snatch
C+J
Training Program
all hands on!!


April 23-25, 2010

Olympic Weightlifting
Training Camp

3 days
5 workouts
Video Breakdown
Individual attention

Train like elite athletes do


May 15-16, 2010

Citrus Bike Tour:
Altamonte CrossFit & Sports Performance will be participating in the MS Society Bike Tour.

Come join our team or donate to our cause



 

 

 

 

 

 

Altamonte CrossFit & Sports Performance
1010 Bunnell Rd #1105
Altamonte Springs, FL 32714
altamontecrossfit@gmail.com