CrossFit Daytona

02.22.12

robert henry — Thu, 23 Feb 2012 02:12:06 +0000

workout:
3 minute jump rope singles
3x
10 goodmorning
10m elbow to instep
5 wall squat
then:
10 rft
5 pull up
10 push up
15 squat
then:
not for time
10-20-30-40-50
double unders
post time

02.21.12

robert henry — Wed, 22 Feb 2012 01:35:20 +0000

workout:
5 minute row
3 x10
ball slam
wall ball
walking lunges
then:
sumo deadlift 5 x 5
then:
8 x 250m row
rest 1:1
post load

02.20.12

robert henry — Tue, 21 Feb 2012 01:58:53 +0000

workout:
press 2-2-2-2-2-2-2
work up to a 2-rm
then:
4x :30/:30 db push press
rest in the over head position
then:
300 second plank hold
post 2-rm

penalties

02.18.12

robert henry — Sat, 18 Feb 2012 23:49:35 +0000

workout
3x
300m run
10 ring row
10 wide out
10m high kick to toe touch
then:
7 rft
1 rope ascent 15/12′
10 wall ball 20/14
15 kb swing 53/35
20 double unders
post time

02.17.12

robert henry — Fri, 17 Feb 2012 23:45:52 +0000

workout:
sots press 5 x 5
then:
8 minute amrap
100m run
10 box jump
10 wall ball 20/14
post load and work

02.16.12

robert henry — Fri, 17 Feb 2012 01:46:40 +0000

workout:
800m run
3x
10m elbow 2 instep
10 passthrough
5 wall squat
then:
not for time
20m bear crawl
21 db squat clean 35/25
20m bear crawl
15 squat clean
20m bear crawl
9 squat clean
rest as needed
then:
100 sit up

02.15.12

robert henry — Thu, 16 Feb 2012 01:03:32 +0000

workout:
3x
250m row
10 goodmorning
10 passthrough
10 sl sit up
then:
DE deadlift 7 x 3 @65% of 1-rm
rest :90 between sets
then:
15-12-9-6-3
pull up
box jump 24″/20″
post time

02.13.12

robert henry — Tue, 14 Feb 2012 03:00:41 +0000

workout:
in 12 minutes work up to a 1rm squat clean thruster
then:
3 rft
30 double unders
20 pull up
20 burpee
20 sit up
post load and time

02.10.12

robert henry — Sat, 11 Feb 2012 01:29:09 +0000

Workout:
In 12 minutes: work up to 1rm TGU
Must hit with both arms to count
Then:
12 minute amrap
2 muscle up
4 kb snatch 70/53
25 double under
Post load and work

02.09.12

robert henry — Fri, 10 Feb 2012 02:06:07 +0000

workout:
600m run
then:
kb complex
then:
15 minute amrap
25m uneven farmer carry 55/35, 45/35
6 kb pushup
6 burpee pull up
6 db squat clean 35/25
6 pull up
10 split jump
post work