12-07-09 Monday WOD Bear Complex x 5 #75/#45 Back Extension x 10 Sit-Up x 10 5 Rounds for time

12-07-09 Monday

Warm-Up
PVC Skill Practice
Burgener Warm-up

WOD
Bear Complex x 5 #75/#45
Back Extension x 10
Sit-Up x 10
5 Rounds for time

Tactical Fit Ormond

12-06-09 Sunday 'Rest Day'

Christmas Party 2009

12-06-09 Sunday

Rest Day

“Sometimes the most urgent thing you can possibly do is take a complete rest” ~Ashleigh Briliant

Tactical Fit Ormond

Saturday 12-5-09 WOD Using 60-70% of your 5 x 5 max for time 10-9-8-7-6-5-4-3-2-1 Hang Clean Push-Up Sit-Up

The good old days!

Warm-Up
Wall Ball x 10
Ball Slam x 10
4 Rounds

WOD
Using 60-70% of your 5 x 5 max

for time
10-9-8-7-6-5-4-3-2-1
Hang Clean
Push-Up
Sit-Up

Tactical Fit Ormond

12-04-09 Friday WOD -Benchmark- Helen Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-u

12-04-09 Friday

Warm-Up
200m Row
Push-Up x 10
Wall-Ball x 10
Ball Slam x 10
Dynamic Quad Stretch x 10
Samson Stretch R/L x 30 sec

WOD
-Benchmark-

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to:
10-13-09
Post PRs to Whiteboard and Logs

Tactical Fit Ormond

12-03-09 Thursday WOD -Corecentric- In teams Umbrella Carry 60' Waiters Walk #45 60' DB Farmer Carry 60' 3 Rounds for time

12-03-09 Thursday

Warm-Up
1 mile run
for time

WOD
-Corecentric-
In teams
Umbrella Carry 60'
Waiters Walk #45 60'
DB Farmer Carry 60'
3 Rounds for time

-then-
Elevated One Arm Plank to Max
Lateral Plank R/L to Max
3 Rounds

Tactical Fit Ormond

12-2-09 WOD -Leg Burner- Front Squat x 10 KB or Olybar #74/45 Run 100m Jump box x 10 5 Rounds for time

CrossFit Instructor Milisa gettin her pie on!

11-02-09 Wednesday

Please pardon our mess. We are expanding! While we are under construction, CrossFit sessions will be held in Unit 3 directly next door. I appreciate your patience during this time.

This new expansion will provide us with over 3,000 square feet to get loud in, more platforms, bars, plates, higher ropes and rings easier to access. This means no more kinks in your time due to bar sharing, staggered starts or "from the bottom-up" workouts!

Who needs CrossFit more than Mom?!!! Child care will now be available beginning February 1st for select session times.

Warm-Up
100m row
Burpee x 6
3 Rounds

WOD

-Leg Burner-
Front Squat x 10 KB or Olybar #74/45
Run 100m
Jump box x 10
5 Rounds for time

Tactical Fit Ormond

12-01-09 Tuesday WOD Complete three rounds for time of: #35 KB snatch right arm x 21 Pull-ups x 21 #35 KB snatch left arm x 21 Butterfly Sit-Up x 21

Photo courtesy of Embry Riddle Sports.

Congratulations Coach Dave Gregson and Embry Riddle Eagles
Through to Elite Eight with 3-1 win over Fresno Pacific!
Read more.....

Warm-Up
3 Rounds
Traveling Lunge 60'
100m run


WOD
Complete three rounds for time of:
#35 KB snatch right arm x 21
Pull-ups x 21
#35 KB snatch left arm x 21
Butterfly Sit-Up x 21

Tactical Fit Ormond