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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
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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
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