Crossfit Alliance http://www.crossfitalliance.com Greenville, SC Thu, 17 May 2012 13:34:17 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 WOD May 7th 2012 http://feedproxy.google.com/~r/CrossfitAlliance/~3/_UprDG5gl9M/ http://www.crossfitalliance.com/2012/05/wod-may-7th-2012/#comments Thu, 17 May 2012 13:25:25 +0000 Billy http://www.crossfitalliance.com/?p=2876 http://www.youtube.com/watch?v=Vxo-BSWewBU

Squats/Deadlifts then:
21-15-9
KB Swings
Pushups
Pullups

]]> http://www.crossfitalliance.com/2012/05/wod-may-7th-2012/feed/ 0 http://www.crossfitalliance.com/2012/05/wod-may-7th-2012/ Thursday, May 17th http://feedproxy.google.com/~r/CrossfitAlliance/~3/jOg52n73fP0/ http://www.crossfitalliance.com/2012/05/thursday-may-17th/#comments Thu, 17 May 2012 12:43:35 +0000 Billy http://www.crossfitalliance.com/?p=2872 Workout of the Day

 

Prowler

Russian Twist

Inverted Row

Handstand Pushup

Farmers Walk

Overhead Carry

Bear Crawl

Jump Rope

Each exercise done for 4 minutes while alternating with a partner

 

]]> http://www.crossfitalliance.com/2012/05/thursday-may-17th/feed/ 0 http://www.crossfitalliance.com/2012/05/thursday-may-17th/ Wednesday, May 16th http://feedproxy.google.com/~r/CrossfitAlliance/~3/f2O-eVtUCRQ/ http://www.crossfitalliance.com/2012/05/wednesday-may-16th/#comments Wed, 16 May 2012 15:07:18 +0000 Billy http://www.crossfitalliance.com/?p=2862 WOD5-16-12

WOD5-16-12

Workout of the Day

Bench Press

50% x 5

60% x 3

70% 2

80% x 1

85% AMAP

Follow each set of bench with 25 4-count flutter kicks & 50 Arm Haulers

Then,

KB Clean & Press 5 ea. arm for 10 minutes.

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Filthy Fifty - last time was 12/23/11 - Did you beat your time?

Workout of the Day

“Filthy Fifty”

Box Jump 24″

Jumping Pullups

KB Swings (16kg)

Walking Lunges

Knees to Elbows

Push Press (45#)

Back Extension

Wall Balls (20#,14#)

Burpees

Double Unders

50 Reps of each exercise for time.

]]> http://www.crossfitalliance.com/2012/05/tuesday-may-15th/feed/ 0 http://www.crossfitalliance.com/2012/05/tuesday-may-15th/ Monday, May 14th http://feedproxy.google.com/~r/CrossfitAlliance/~3/bSS7AmMvLwU/ http://www.crossfitalliance.com/2012/05/monday-may-14th/#comments Mon, 14 May 2012 10:57:50 +0000 Billy http://www.crossfitalliance.com/?p=2856 Plank Contest!

Plank Contest!

Workout of the Day

 

Deadlift

50% x 5

60% x 3

70% x 2

75% x 1

80% x AMAP

Then,

“Tabata”

Squats

Lunges

Jump Lunges

Jump Squats

Plank 1 minute

3 Rounds

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