CrossFit Tampa

12-7-11

cftampa — Wed, 07 Dec 2011 08:28:14 +0000

SWOD
front squat
5×5

WOD
50M Sprint
On the minute 12 minutes

11/8/11

cftampa — Tue, 08 Nov 2011 01:28:11 +0000

SWOD

Weighted Dips

5×5

(Scaled work on eccentric loading/negatives-Beginners assisted dips)

WOD

AMRAP 12 Minutes (Scaled 12min/ Beginners 8mins)

30 Double Unders (Scaled (S)15 attempts/ Beginner (B)10 attempts)

20 Hand Release Pushups (S 15 pushups / B 10 knee pushups)

15 Air Squats (S 10 Squats/ B 5 Squats)

11/7/11

cftampa — Tue, 08 Nov 2011 01:16:05 +0000

WOD

In 3 Minutes complete:

200M Run w/ KB (35M-26W0

Amrap T2B

1 Min Rest

Complete 6 Rounds

Score=total T2B

Friday!

cftampa — Fri, 30 Sep 2011 00:28:41 +0000

WOD

9/12/11

cftampa — Mon, 12 Sep 2011 00:58:25 +0000

SWOD
Thrusters
1-1-1-1-1-1-1
(use this as skill work not strength if you are not 100% comfortable with the movement)

WOD
Wall ball (20/14)
30 sec on 30 sec off
10 rounds
Score=total reps

http://www.google.com/imgres?q=thrusters&um=1&hl=en&client=safari&sa=N&tbo=d&biw=1024&bih=690&tbm=isch&tbnid=jYJEp-gC8PDQ1M:&imgrefurl=http://stayforevercrossfit.com/%3Fm%3D201008%26paged%3D2&docid=UtFJXLyJag7MCM&w=1024&h=712&ei=ZlltTv2UC4m-tgf67ciyAg&zoom=1

9/3/11

cftampa — Sat, 03 Sep 2011 01:04:15 +0000

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

9/2/11

cftampa — Fri, 02 Sep 2011 14:16:03 +0000

WOD

For Time:
12 GHD situps
25 Double-Unders
24 GHD situps
50 D.U.
36 GHD situps
75 D.U.
RX+
48 GHD
100 D.U.
*beginners use abmat situps

Paleo! We can all do it...

9/1/11

cftampa — Fri, 02 Sep 2011 14:14:06 +0000

WOD

Snatch work or Define max Snatch
And
1k row for time

8/31/11

cftampa — Fri, 02 Sep 2011 14:13:27 +0000

WOD

For time:
400m Run
150ft Bear Crawl
30 Thrusters (95/65)
150ft Bear Crawl
400m Run

11/24/09

cftampa — Tue, 24 Nov 2009 00:25:17 +0000

SWOD

Squat 5×5 (set new PR)
Bench Press 5×2 (90-95% of 1 RM)

MWOD

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.