Crossfit Alliance http://www.crossfitalliance.com Greenville, SC Wed, 22 Feb 2012 17:52:48 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Wednesday, February 22nd http://feedproxy.google.com/~r/CrossfitAlliance/~3/JM_D44T1Jic/ http://www.crossfitalliance.com/2012/02/wednesday-february-22nd/#comments Wed, 22 Feb 2012 05:14:05 +0000 Billy http://www.crossfitalliance.com/?p=2471 Workout of the Day

Bench Press. Toes to Bar
75% x 7 sets of 3. 7 sets of 10
7th set AMAP

Mountain Climbers (Tabata for 4 minutes)

]]> http://www.crossfitalliance.com/2012/02/wednesday-february-22nd/feed/ 0 http://www.crossfitalliance.com/2012/02/wednesday-february-22nd/ Tuesday, February 21st http://feedproxy.google.com/~r/CrossfitAlliance/~3/Ck9Cyvjk_JA/ http://www.crossfitalliance.com/2012/02/tuesday-february-21st/#comments Tue, 21 Feb 2012 16:09:42 +0000 Billy http://www.crossfitalliance.com/?p=2469
Workout of the Day

Pullup, Situp, Squat Ladder
1,2,3
2,4,6
3,6,9
4,8,12
Complete ladder following the ratio of 1:2:3 as high as possible for 20 minutes.

]]> http://www.crossfitalliance.com/2012/02/tuesday-february-21st/feed/ 0 http://www.crossfitalliance.com/2012/02/tuesday-february-21st/ Monday, February 20th http://feedproxy.google.com/~r/CrossfitAlliance/~3/TBicmTlvwa8/ http://www.crossfitalliance.com/2012/02/monday-february-20th/#comments Sun, 19 Feb 2012 20:26:59 +0000 Billy http://www.crossfitalliance.com/?p=2467 Workout of the Day

Deadlift
70% x 1
77.5% x 1
82.5% x 5 sets of 3
5th set AMAP
Tabata SDHP 4 minutes

]]> http://www.crossfitalliance.com/2012/02/monday-february-20th/feed/ 0 http://www.crossfitalliance.com/2012/02/monday-february-20th/ Thursday, February 16th http://feedproxy.google.com/~r/CrossfitAlliance/~3/4Bp-ql0AUJo/ http://www.crossfitalliance.com/2012/02/thursday-february-16th/#comments Thu, 16 Feb 2012 15:54:27 +0000 Billy http://www.crossfitalliance.com/?p=2465 Workout of the Day

Burpee Wall Balls
Pullups
21-15-9
Box Jumps
Dips
21-15-9
Kb or Db Clean and Press (5 reps per arm)
AMRAP 5:00

]]> http://www.crossfitalliance.com/2012/02/thursday-february-16th/feed/ 0 http://www.crossfitalliance.com/2012/02/thursday-february-16th/ Wednesday, February 15th http://feedproxy.google.com/~r/CrossfitAlliance/~3/eG9im2Plvqo/ http://www.crossfitalliance.com/2012/02/wednesday-february-15th/#comments Wed, 15 Feb 2012 13:04:24 +0000 Billy http://www.crossfitalliance.com/?p=2463 Workout of the Day

Bench Press. Flutter kicks
50% x 5. 25 x 4 count
60% x 3 25 x 4 count
70% x 2. 25 x 4 count
75% x 1. 25 x 4 count
80% x 1. 25 x 4 count
85% x AMAP

20 Manmaker 35#\20#

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