03-01-10 Monday WOD Deadlift 5 x 5 Mini-metcon: OH Lunge 75' Push-up x 10 Jump Box x 10 3 Rounds for time.

03-01-10 Monday

Warm-Up

With a partner:

Run 1 mile

Row 1 mile

Alternate running and rowing every 400meters

WOD

Warming up to your first workset:

Deadlift 5 x 5

Mini-metcon:

OH Traveling Lunges x 75' #45/25

Push-Up x 10

Jump Box 24" x 10

3 Rounds for time

Loads to logs and time to whiteboard.

Tactical Fit Ormond





Tactical Fit Ormond

02-25-10 Thursday Open Gym 6:45-9:30 WOD 30 Double Unders 21-15-9 KB Swing Push-Up KTE 30 Double Unders

Warm-Up:

TRX Atomic Abs Max

3 Rounds

WOD:

30 Double Unders or 300 Singles

Then 21, 15, 9 of:

KB Swing

KB Long Arm Sit-Up

Push-Up

30 Double Unders or 300 Singles

Loads and Time to Whiteboard.

Tactical Fit Ormond




Tactical Fit Ormond

02-24-10 Wednesday Heavy Lifting 5 x5 OHS Optional Metcon "Diane"

Anyone and any age can CrossFit!

Warm-Up

With an empty bar:
Jump Shrug x 5
Jump Shrug High Pull x 5
Muscle Snatch x 5
Press Under x 5
2 Rounds

Heavy Lifting
5x5 OHS

Loads to Whiteboard

Optional Metcon
Diane (modified)

21, 15, 9

225lb deadlift
400m run or row

Loads and Times to Whiteboard

Tactical Fit Ormond


Tactical Fit Ormond

01-23-10 Tuesday "Tabata This!" Tabata Row Tabata Squat Tabata Pull-Up Tabata Push-Up Tabata Sit-Up

Warm-Up

With a partner

Box 3 min

Partner Over-Under

Run 400m

WOD

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Scores to whiteboard.

Tactical Fit Ormond

Tactical Fit Ormond

02-22-10 Monday WOD Run 800m Three Rounds of: 20 - Thrusters - W #65, M #95 or Beast - #135 20 - 24" Box Jumps 20 - Toes to Bar Run 800m

02-22-10 Monday

Today's programming courtesy of SSG Brian Snider

Warm-up:

Jump rope for 5 minutes - focus on double-unders

-or -

Row for 5 minutes

WOD:

Run 800m

Three Rounds of:

20 - Thrusters - W #65, M #95 or Beast - #135

20 - 24" Box Jumps

20 - Toes to Bar

Run 800m

Post loads and times on whiteboard!

Tactical Fit Ormond

Tactical Fit Ormond

Saturday 02-20-10 CrossFit WOD in the box 7:00am "Team WOD Chipper" ~then~ 8:30am Mud Run Training Saturday 02-20-10 30 minutes into the trails

Bulow State Park
Read the mystery and myth of The Fairchild Oak

Saturday 02-20-10

CrossFit WOD in the box 7:00am

"Team WOD Chipper"

~then~
8:30am Mud Run Training Saturday 02-20-10

30 minutes into the trails and 30 mins out.

at

Bulow Creek State Park

Bulow Creek is located five miles north of Ormond Beach on Old Dixie Highway. We will be running/hiking the Bulow Woods Trail.

The Bulow Woods Trail is a 6.8 mile hiking trail that runs from the Fairchild Oak to Bulow Plantation Ruins State Historic Site. The northern section near Bulow Ruins is recommended for half-day hikes. Starting from the parking area on Plantation Road, the trail crosses open woods before entering Bulow Hammock where the shaded path winds around massive trunks under the cathedral-like canopy of Live Oaks. White-tailed deer, barred owls and raccoons are commonly seen and, occasionally, a diamondback rattlesnake. The hiking trail is open for day use from 8:30 am to sunset.

Wear:

Layered Clothing According to Weather

Boots and Pants for Mud Runners

Bring:

Water

After Run/Hike Snack

Thank you to new member Jaime Sheriff for the info on the trail!

Tactical Fit Ormond

Tactical Fit Ormond

02-19-10 TGI-Friday WOD Hang Clean 5x3 Push Press 5x3 `then` Helen

02-19-10 TGI-Friday!

Warm-Up

#45 Oly Bar to PVC as needed.

Hang Clean x 15

Overhead Squat x 15

Snatch Drop x 15

2 Rounds

WOD

Hang Clean 5 x 3

Push Press 5 x 3

Optional Metcon

"Helen"

400m run

21 KB Swing 1.5pood/#54

12 Pull-Ups

3 rounds for time

Tactical Fit Ormond

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