http://crossfitdaytona.com Just another WordPress site Fri, 18 May 2012 22:22:53 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 http://crossfitdaytona.com/uncategorized/05-18-12/ http://crossfitdaytona.com/uncategorized/05-18-12/#comments Fri, 18 May 2012 22:18:24 +0000 robert henry http://crossfitdaytona.com/?p=2322 workout:
4 minute row :30/:30
3 x
3 wall walk
15 squat
10 tuck jump
then:
10 minute mobility: prioritize shoulder and hips
then:
21-15-19
pull up
box jump
30 double under
post time

]]> http://crossfitdaytona.com/uncategorized/05-18-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-17-12/ http://crossfitdaytona.com/uncategorized/05-17-12/#comments Fri, 18 May 2012 01:40:45 +0000 robert henry http://crossfitdaytona.com/?p=2319 Workout:
10 x 2 back squat @55%
Rest :60 between sets
Then:
5 sets max rep push up
Rest :60 between sets
Then
5 minutes hollow rock
Post total reps

]]> http://crossfitdaytona.com/uncategorized/05-17-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-16-12/ http://crossfitdaytona.com/uncategorized/05-16-12/#comments Thu, 17 May 2012 00:43:14 +0000 robert henry http://crossfitdaytona.com/?p=2317 Workout:
Barbell complex
Then:
5 x 3 x 1x power snatch + 1x snatch + 3x oh squat
Then:
7 rft
7 db snatch 55/35
7 ring dip
Post loads and time

]]> http://crossfitdaytona.com/uncategorized/05-16-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-15-12/ http://crossfitdaytona.com/uncategorized/05-15-12/#comments Wed, 16 May 2012 01:15:17 +0000 robert henry http://crossfitdaytona.com/?p=2311 workout:
4 minute jump rope
3 x 10
passthrough
goodmorning
squat
sit up
then:
5 rft
20 kb swing 53/35
20 wall ball 20/14
50m pinch grip carry  35/25
50m run
post time

 

]]> http://crossfitdaytona.com/uncategorized/05-15-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-14-12/ http://crossfitdaytona.com/uncategorized/05-14-12/#comments Tue, 15 May 2012 00:53:26 +0000 robert henry http://crossfitdaytona.com/?p=2305 workout:
clean and jerk 1-rm
then:
8 x 50m sprint
rest is walk back–take your time
post load

]]> http://crossfitdaytona.com/uncategorized/05-14-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-11-12/ http://crossfitdaytona.com/uncategorized/05-11-12/#comments Fri, 11 May 2012 11:53:39 +0000 robert henry http://crossfitdaytona.com/?p=2303 workout:
emom for 10 minutes
3x sumo deadlift @ 70% 1-rm deadlift
in remainder of minute perform max push up
focus on speed off the ground
then:
100 straight leg sit up for time
then:
3x max plank hold
rest as needed between sets

]]> http://crossfitdaytona.com/uncategorized/05-11-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-10-12/ http://crossfitdaytona.com/uncategorized/05-10-12/#comments Fri, 11 May 2012 01:12:17 +0000 robert henry http://crossfitdaytona.com/?p=2292 workout:
4x :20/:10 row
then:
3x
10 goodmorning
:60 squat hold
10 mountain climbers
then:
front squat 2-2-2-2-2
then:
21-15-9
thurster 95/65
lateral burpee over bar
post load and time

]]> http://crossfitdaytona.com/uncategorized/05-10-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-09-12/ http://crossfitdaytona.com/uncategorized/05-09-12/#comments Thu, 10 May 2012 00:40:17 +0000 robert henry http://crossfitdaytona.com/?p=2286 workout:
600m run
3x
10m elbow to instep
10m frog leap
10 passthrough
5 wall squat
then:
5 rft
10 wallball
10 db squat clean 35/25
10 ring dip
post time

 

]]> http://crossfitdaytona.com/uncategorized/05-09-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-08-12/ http://crossfitdaytona.com/uncategorized/05-08-12/#comments Wed, 09 May 2012 00:35:47 +0000 robert henry http://crossfitdaytona.com/?p=2283 workout:
jerk 2-2-2-2-2
then:
4 rft
25 walking lunges / leg
25 double under
post load and time

 

]]> http://crossfitdaytona.com/uncategorized/05-08-12/feed/ 0 http://crossfitdaytona.com/uncategorized/05-07-12/ http://crossfitdaytona.com/uncategorized/05-07-12/#comments Tue, 08 May 2012 01:46:56 +0000 robert henry http://crossfitdaytona.com/?p=2276 workout:
3x
10m elbow to instep
10 ring row
10 light kb swing
3 x 10
passthrough
goodmorning
sit up
then:
3 rft
100m farmer carry @ heavy
15 burpee
15 chin up
15 power clean 150/105#
post time

 

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