Every workout is different. Every workout is unique. And yes sometimes we even run backwards.
Today’s WOD:
2 Rounds
400m Run
20 Pullups
20 Thrusters
400m Run
20 Kettlebell Swings
20 Box Jumps
Post Times and Comments
Archive for the CrossFit Workouts Category
Running Backwards?….
Posted in CrossFit Workouts on June 3, 2009 by Fit 605 IncNew Olympic Lifting Class!
Posted in CrossFit Workouts on June 2, 2009 by Fit 605 Inc
Stength!
Power!
Flexibility!
Want it?….Well you need to improve with CrossFit Workouts.
The Olympic Lifting classes will provide athletes with drills and skills to increasing your strength and power.. These movements are vital to increasing overall strength and achieving all of your fitness goals
Today’s WOD:
400m Run
21 Overhead Squats
21 Box Jumps
400m Run
15 Overhead Squats
15 Box Jumps
400m Run
9 Overhead Squats
9 Box Jumps
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Cindy Challenge Tomorrow!
Posted in CrossFit Workouts on May 29, 2009 by Fit 605 Inc
Our 1st Challenge is tomorrow. We train for results the Cindy challenge is designed to see how much you will improve the Cindy workout in an 8 week period. It’s going to be REAL results and a lot of fun.
Today’s WOD:
“Griff”
2 Rounds:
800m Run
400m Run BACKWARDS
“Annie”
50-40-30-20-10
Double Unders
Situps
What to Practice?…Handstands
Posted in CrossFit Workouts on May 27, 2009 by Fit 605 Inc
Think your shoulders are stong? Try holding a handstand for 1, 2, 3 minutes or even start busting out a few handstand pushups. Then we will talk.
Handstands can be practiced anywhere. The more you do the easier and stronger you become.
Today’s WOD:
Tabata:
-Double Unders
-Sumo Deadlift High Pulls
-Box Jumps
-Burpees
Memorial Day Fun
Posted in CrossFit Workouts on May 25, 2009 by Fit 605 Inc
Today’s WOD:
Trevor-E-Memorial Workout
Teams of 4
**Only 2 players can go at once**
300 Pullups
400 Pushups
500 Situps
600 Squats
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More Classes are coming….
Posted in CrossFit Workouts on May 14, 2009 by Fit 605 Inc
He can KIP and Double Under...WOW! Great job Mitch
Due to the AWESOME demand we are changing the morning schedule. Monday thru Friday is now at 5:30am and 6:30am. It gives the morning crowd more flexibility with more of the popular times and allows you guys to step up the workouts!:-) Refer to our main website for the updates.
Keep up the great work everyone.
Today’s WOD:
AMRAP in 20 minutes
21 Box Jumps
15 Pullups
9 Thrusters
Post rounds and comments
What to Practice?….Double Unders
Posted in CrossFit Workouts on May 8, 2009 by Fit 605 Inc
People are always asking me, “What should I do on my off days?” At CrossFit our exercises are the best of the best. Not just anyone can do them which is why we get so fit:-) It takes practice and experience to master these exercises.
Today’s example is Double Unders;
Regular jump rope is one of the best cardiovascular and coordination exercises out there. But if you want 4 times the benefit and results its time to implement Double Unders. Do this:
1- Get a jump rope for home.
2- Watch this VIDEO and find Double-Unders (Brendan Gilliam demo)…[
3- Practice, practice, practice.
Today WOD
AMRAP in 20min
10 Deadlifts
10 Box Jumps
10 Wall Balls
10 Burpees
Post Rounds and enjoy your weekend!
Got Kip?…
Posted in CrossFit Workouts, Uncategorized on April 30, 2009 by Fit 605 Inc
The kipping pull-up is one of the most important movements you will perform at CrossFit. It is a fluid movement, but it can be trained as three separate parts that flow into each other. Get good at the parts, combine them with timing, and before you know it you will be doing the kipping pull-up.
1)- Develop a full body swing while hanging from the bar. Stand on a box and get the movement by swinging forward and back while keeping your feet in the same place. Try the same movement
2)- Get some momentum from your lower body. Quickly pull your legs up – and then thrust them down. The knees don’t have to touch the elbows, but you need to find the best combination of distance and speed that will give you a good lift-off. This is where the “kip” comes from.
3)- The upper body pull. Surprise! This comes after a backwards swing combined with a lower body kip. After you jerk your knees up, push your legs down while you pull your chin over the bar.
The next part to learn is that you need to control the drop from the bar in order to swing into the next repetition. Start the next swing at the bottom by pushing yourself away from the bar at the top. This should be a horizontal push, not vertical.
Today’s WOD:
4 Rounds
10 Burpees
20 Pullups (use the kip:-)
30 Kettlebell Swings
40 Walking Lunges
50 Double Unders
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Eva Friday
Posted in CrossFit Workouts on April 24, 2009 by Fit 605 Inc
I can’t think of a better way to end the week than a good ol’ Eva.
Today’s WOD
“Eva”
5 Rounds
800m Run
30 Kettlebell Swings
30 Pullups
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Cardio Bananza
Posted in CrossFit Workouts, Uncategorized on April 15, 2009 by Fit 605 Inc
Today’s WOD:
4 Rounds:
400m Run
20 Wall Balls
25 Kettlebell Swings
30 Pushups
35 Squats
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cfsiouxfalls.com 