Happy Friday – Start your weekend strong with today’s WOD

Warm UP, Dealer’s choice

Workout A:

  • Max Deadlift – 1 rep max, go for that PR
  • Push Press – 3×3
  • Push Jerk – 3×3
  • Side Laterals – 3×15

Follow with Workout B:

Super-Set the following, 3×15

  • Band Crunch
  • Inclined Leg Raises

todays wod

Back Attack

DB bent over row4x12

1 arm DB row 4×12

DB pull overs 4×12

Chin ups 4×12

90 day Challenge

Workout A

21-15-9

Push press

Back Squat

Workout B

2 rounds

800 M run

25 sit ups

Wednesday, December 3rd, 2014 Uncategorized No Comments

todays wod

Shoulders

DB shoulder press 4×10

Superset 4×12

DB front lateral

DB upright row

DB side lateral 4×12

DB shrugs 4×20

 

90 Day Challenge

2 Rounds

Ring rows – 15

Dead lift – 15

Sit ups – 25

V ups – 25

Row – 2k

Todays WOD

strength training

Superset 4×12

Incline DB press

Incline DB flys

Superset 4×12

Flat DB press

Flat DB flys

Superset 4×12

Band push down

DB OH ext.

90Day Chanllenge

Workout A

Bench Press 1 Rep Max

DB flys 2×15

Push ups 2×15

Band push downs 2×15

Workout B

2 rounds

400M run

25 sit up

500 M row

25 sit ups

Monday, December 1st, 2014 Uncategorized No Comments

Todays WOD

Strength training

Leg ext 4×15

Superset 5×5

Back Squats

Barbell lunges

Single leg ext 4×15

Todays WOD

Strength

Hang clean 4×10

Push press 4×10

Front BB raises 4×10

Upright rows 4×10

 

90 Day Chanllenge

Superset 4×12

DB curls

DB hammers

Superset 4×15

Band pushdown

OH band ext

Workout B:

200 m. run

V ups 15

400 m Run

15 v ups

800 m run

15 v ups

Todays WOD

Strength training

Shoulder press 4×10

Super set 4×15

Side lateral

Front lateral

Shrugs 4×20

 

90 Day challenge

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Todays WOD

Strength training

Bench press 4×10

DB flys 4×15

Band crossover 4×15

Incline DB press 4×10

 

90 Day Challenge

5 rounds

Deadlift 12

Hang cleans 9

Push press 6

 

Todays WOD

Leg ext 4×15

Max squat 6×1

Leg ext single leg 4×15

90 Day challenge

A) Workout

Db curls 4×15

Db hammers 4×15

Pushups 4×10

Band pushdowns 4×15

OH band ext. 4×15

Push ups 4×10

B) Workout

2 Rounds

800 meter run

50 sit ups

15 V ups

Todays WOD

Strength

shoulder press 4×10

superset 4×15

side lateral

front lateral

Shrugs 4×15

90 day Challenge

3 rounds

bike 5min

row 200 m.

sit ups 25

V ups 15

Todays WOD

Back Attack

Bent over rows 4×10

Super set 4×15

Band Hi pulls

Band pulldowns

DB rows 4×12

Reverse Hypers 4×15

 

Todays WOD

Strength and Condition

Bench press 4x 10-10 (Med-Wide Grip)

Superset 4×15

DB flys

DB press

DB Skull Crusher 4×15

Reverse Tricep Pushdown 4×15

Hang clean and press 4×15

 

 

 

Tuesday, November 18th, 2014 Uncategorized No Comments

Todays Wod

Strength and conditioning

Bent over row 4×10

Pull ups 4×10

Band high pull 4×15

BB curls 4×10

DB hammers 4×10

Stiff leg deads 4×20

Crossfit

6 rounds for time:

10 Clean and jerks 135#/ 95#

50 yrds prowler shuttle 225#/ 165#

 

Todays WOD

Strength and conditioning

Incline DB flys 3×15

Flat DB flys 4×15

Band crossovers 3 x10

Hi, Med, Lo Position

Side lateral 3×15

Front lateral 3×15

Push downs 4×15

Crossfit

21-15-9

Back Squats 225#

Ring dips

 

Todays Wod

Strength and conditioning

Bent over row 4×10

Band high pull 4×15

DB rows 4×10

Pull ups 4×15

Crossfit

For time:

64- Pull ups

8- Overhead squats 205#

 

Todays Wod

Strength and conditioning

Bench press 4×10

Incline bench 4×10

Shoulder press 4×10

Y press 4×10

Center press 4×10

JM press 4×10

Crossfit

Five rounds for time:

15- thruster 135#

15 pull ups

15 burpees

Todays Wod

Strength and conditioning

Chest

Bench press-6×2

Dips 6×12

Shoulders

Front lateral 4×12

Side lateral 4×12

Tricep 

Center press 4×4

Push down 4×15

Crossfit 

For time:

50- Ball slams 40#

50-Toes 2 Bar

50- Ring rows

 

 

Todays WOD

Strength and conditioning

Leg ext 4×20

Back squats 4×10

Zercher squats 4×10

Leg ext 4×20

Crossfit

AMRAP 9 min

Double unders-15

Reverse wall climb+push up-5

Todays WOD

Strength and conditioning

Back

Deadlift 4×10

Bent over rows 4×10

Hamstrings

Good mornings 4×15

Lying leg curls 4×15

Biceps

DB curls 4×10

DB Hammer curls 4×10

Crossfit

4 rounds

100 yrds Farmers walk 70#/ 45#

100 yrd sprint

Rest 120 seconds between rounds

Todays WOD

Strength and conditioning

Chest 

Swiss bench 4×10-10

DB flys 4×15

Shoulders

BB front laterals- 4×15

Upright rows 4×15

Triceps

Push downs 4×15

Skull crushers 4×15

Crossfit

For time:

30 -Back squats B/W

1000 m row

30 Burpees

 

UPCOMING EVENTS

January 5th, 2015, 12 Week Challenge: Ready to start the New Year with a new focus on Nutrition & Fitness? Join the CFI5 12 Wk. Challenge. The Challenge starts Monday, January 5th, 2015. It takes 4 weeks for you to notice changes, 8 weeks for your friends and family to notice and 12 weeks for the world to notice. Give us 12 weeks and we'll give you a Brand New YOU!!! See Coach Tai for further details on the challenge and the fitness and nutrition plan that it includes.

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