CrossFit Dynamics

Weds 270110 - Weds 100210

CrossFit Dynamics is on a well earned break until Weds 10 February 2010. Please keep your training at a high level and feel free to browse through our workout archives for WOD's to attempt.

Train Hard, Live Easy!

Tues 260110

Rest Day

Could this be a truck on the way to CFD HQ? Let's hope so! Tyre flips anyone?
 

Mon 250110

Run 7km

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Sun 240110

5 Rounds for time of;

12 knees to elbows

400m run

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Sat 230110

5 Rounds for time;

20m broad jumps

21 kb swings (24/12kg)

20m broad jumps

21 pushups

20m broad jumps

21 situps

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Fri 220110

Rest Day (thank god!)

Thurs 210110

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 9kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Weds 190110

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

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Tues 190110

3 Rounds for time of;

Handstand 45 second hold

15 Handstand Pushups

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Mon 180110

Rest Day