CrossFit Tampa

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.

11/23/09

cftampa — Mon, 23 Nov 2009 22:21:29 +0000

“Cindy”

5 Pullups

10-Pushups

15-Squats

11/20/09

cftampa — Thu, 19 Nov 2009 22:15:18 +0000

“Fran”

Thrusters (#95M/#65W)

Pullups

21-15-9

11/19/09

cftampa — Thu, 19 Nov 2009 14:15:10 +0000

“Hot Mess”

30-Ball Slams (#18M/#14W)

400M Run

150-Wreckin’ Rope

500M Row

20-Ball “V” ups

500ft Versa

30 KB Swings (#50M/#30W)

2 Rounds for Time.

11/18/09

cftampa — Thu, 19 Nov 2009 14:06:41 +0000

DB Hang Cleans #45M/#25W

Burpees

21-15-9

For Time.

11/17/09

cftampa — Mon, 16 Nov 2009 12:56:12 +0000

Strength

Power Clean 3, 3, 3, 3, 3

MetCon

On the minute:

Sprint 110 yards on the minute for 12 minutes.

11/16/09

cftampa — Mon, 16 Nov 2009 12:45:57 +0000

Ring Pushups (Max Reps)

15-Knees to Elbows

400M Run

5 Rounds for time.

11/13/09

cftampa — Mon, 16 Nov 2009 12:35:16 +0000

10-Body Rows

10-Pushups

15-Squats

AMRAP 20minutes

11/12/09

cftampa — Mon, 16 Nov 2009 12:27:46 +0000

Strength

DL 5RM

MetCon

Complete 10 rounds for time:

5 Power Cleans 75% of body weight
5 Handstand Push Ups
Sprint 50 meters

11/11/09

cftampa — Wed, 11 Nov 2009 09:33:51 +0000

Strength

Squat 5×5 (set new PR)
Bench 5×2 @ 90% of 1RM

MeteCon

As many rounds as possible in 15 minutes of:

1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups