CrossTrain Sports Club - Workout of The Day 4/15/15#High Intensity Fitness

Strength

1. Chest Press 
2-2-2-2
2. Dead Lift 
3-3-3-3

WOD
6 Rounds  Rounds
1 Minute Max Mountain Climbers 
1 Minute Max Burpees
1 Minute Max Kettlebell Swings \

30 Second Rest 

CrossTrain Sports Club, WOD 3/30/15

WOD
4 Rounds 
200 M  Sprint
7 Overhead Squats 

7 Hang Cleans 

15 Wall Throws

CrossTrain Sports Club WOD 3/24/15#CrossTraining#Fitness#Functional Training#Boxing#High Intensity

CrossTrain Sports Club WOD 3/24/15#CrossTraining#Fitness#Functional Training#High Intensity



Warm Up
400m Run 

 20 Minute AMRAP
5 Thrusters 
10 Box Jump Overs
200m Run

CrossTrain Sports Club WOD 3/23/15

Warm Up
100 Jumping Jacks 
50 Mountain Climbers


WOD 
21-15-9
Power Clean (135,95)
Bar Facing Burpee

CrossTrain Sports Club WOD 3/16/15

5 Minute Jump Rope 


3 Rounds
10 Thrusters
30 Box Jumps
10 Thrusters
30 Box Jumps
10 Thrusters

CrossTrain Sports Club, CrossTraining workout of the Day 3/9/15

400 Warm Up Run


3 Rounds
 10 -  10 Meter Farmer Carries
50 Mountain Climbers 
20 50% Bench Press
6 10 - 10 meter farmer carries
50 Mountain Climbers
10 50% Bench Press

CrossTrain Sports Club WOD 2/26/15

Warm UP
100 Jumping Jacks



1-2-3-4-5-6-7-8
Clean and Jerk
10 Box Jumps after each set

CrossTrain Sports Club WOD 2/23/15

Warm Up
 5 Minute Bike Ride


4 Rounds
WOD
10 Box Jumps
15 Clean and Press
100 Mountain Climbers

CrossTrain Sports Club, WOD 2/16/15

 5 Minute Jump Rope




10 Minute AMRAP
1 Bear Complex
2 Bar Facing Burpees
2 Bear Complexes
4 Bar Facing Burpees
3 Bear Complexes
6 Bar Facing Burpee



Closeout with 30 Tire Flips 

#CrossTrain Sports Club WOD 2 -10 -15

Warm Up

5 Minute Bike Ride

4 Rounds
10 Clean and Jerk
20 Wall Ball
20 Box Jumps

#CrossTrain Sports Club WOD2/6/2015#

Strength
Dead Lifts 70%
 3-3-3-3-3
WOD

50 Jumping Jacks
5KB Swings
50 Mountain Climbers
5KB Swings
20 Burpess
5KB Swings

#CrossTrain Sports Club WOD 2/3/15#High Intensity CrossTraining

Warm Up
5 Minute Jump Rope

12 Minute AMRAP
50 Mountain Climbers
16 Kettlebell Swings
  50  Push-ups


Finish 200 Wall Ball Sit Ups 

#CrossTrain Sports Club WOD 1/28/15

Warm Up
5 Minute Bike Ride


5 Man Makers
100 Jumping Jacks

Finish With
200 Sit Ups

CrossTrain fitness Workout of The Day 1/22/15

Warm Up

100 Jumping Jacks


4 Rounds

10 Hang Cleans
25 WallBall Shots

15 Sit ups