Here is the official results of our 90 Day BMI Challenge. Great results! CROSSFIT AFFLICTION BMI CHALLENGE Name Beginning Date% Ending Date% % of bodyfat lost Dan Gomez Jan. 15 17.3% April 30 4.5% 12.8% Melissa W. Jan. 15 30.5% April 30 23.7% 6.8% Morgan W. Jan. 18 40.5% May 26 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) Groups of 3 only 2 Athletes can perform at one time except on Burpees and Runs 5 Burpees (each) Run 250 Meters 100 Hanging Power Cleans 115#M/75#W Run 250 Meters 200 Ab Mat Sit Ups Run 250 Meters 300 Air Squats Run 250 [...]
Warm Up Joint Mobility and Line Drills Strength Work Back Squats 5 Reps @ 75% 3 Reps @ 85% 1 Rep or more @ 95% Conditioning Work 20 Mins AMRAP 250 Meter Row 10 Box Jumps 24M/20W 10 Russian Kettlebell Power Swings 70M/53W
Warm Up Joint Mobility and Line Drills Strength Work Bench Press 5 Reps @ 75 % 3 Reps @ 85 % 1 Rep or more @ 95 % Conditioning Work “Power Elizabeth” 21, 15, 9 Power Cleans 135M/95W Ring Dips
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “Heavy Running Fran” 15-12-9-6-3 Thrusters 135M/95W Pull Ups Chest 2 Bar M/ Chin over Bar W 250 Meter Run (1 Lap around Building) after each set Core Work 2 Rounds of: 15 Glute Ham Sit Ups 25 Back Extensions
Warm Up Joint Mobility and Line Drills Strength Work Dead Lift 5 Reps @ 75% 3 Reps @ 85% 1 Rep or more @ 95% Conditioning Work 5-4-3-2-1 Dead Lift 225Men/135Women Overhead Squat 95Men/65Women Push Loaded Sled 20 Yards 90Men/20Women from bar to bar between the above stations. CWOD instructions. Load a bar for Dead [...]
Warm Up Joint Mobility and Line Drills Strength Work Shoulder Press 5 Reps @ 75 % 3 Reps @ 85 % 1 Rep or more @ 95 % Conditioning Work 3 Rounds for time of 25 Wall Balls 20M/14W 25 Power Snatch 95M/65W rest 5 mins 3 x 40 yard Sprints @ 80% (approx 1 [...]
Flanagan High School name 2010 National Champs. click on the above link to read the entire story. It all started with a phone call in August 2009 from Head Coach Ray Evans with a tone of desperation in his voice to get his kids in the best shape of their lives to meet the high [...]
Warm Up Joint Mobility and Line Drills Strength Workout (SWOD) Back Squat 3 Reps @ 70% 3 Reps @ 80% 3 Reps or more @ 90% Conditioning Workout (CWOD) “Mini Cindy” 10 Mins as many rounds as possible (amrap) 5 Pull Ups 10 Push Ups 15 Air Squats
Warm Up Joint Mobility and Line Drills Strength Workout (SWOD) Bench Press 3 Reps @ 70% 3 Reps @ 80% 3 Reps or more @ 90% Conditioning Workout (CWOD) “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit Ups Skill Work (Optional) Practice Muscle Up or Kipping Pull Up
