1/21/15 Workout of The Day

WOD
50 montain climbers 
36 Push ups 
36 Kettlebell Lunges 
40 mountain climbers 
24 Push-ups 
24 KB Lunges
30 mountain climbers 
12 Push ups 
12 KB Lunges

Boxing BootCamp is added to The 2015 CrossTrain Sports Club Schedule.

11/20/15 Check out the workout of the day at The CrossTrain Sports Club

5 min jump rope 

10 Rounds of:
10 push-ups
5 chest to bar pull up 
9 Box Jumps
6 Kettlebell Swings 

Close out

200 sit ups 

11/19/14 Check out the workout of the day at The CrossTrain Sports Club

 5 Minute Jump Rope


30-20-10
 Chest to Bar Pull Ups
Alternating  Pistols
Deadlifts(50% Max)


Closeout
200 Sit Ups

10/11/14 Group Training Schedule, CrossTrain Sports Club

8AM - 2PM 

Open Workout (workout of the day) 

9AM TRX Training 

9:30AM High Intensity Weight Training 

10AM CrossBox 

10:30 AM High Intensity Weight Training 

11AM CrossBox Kids 

11-2 Open Training 

9/24/14 Great day for fitness at The CrossTrain Sports Club

800m run 

3 rounds 

5 man makers 

100m run 

5 bear complexes 

100m run 

9/20/14 Great day for fitness at The CrossTrain Sports Club

WOD
40 Wallballs 
200m Medicine ball run 
30 Snatches 
200m Medicine ball run 
20 Front Rack Lunges 
200m Medicine ball run 
30 Snatches
200m Medicine ball run 

40 Wallballs

9/19/14 Great day for fitness at The CrossTrain Sports Club

1600m run

15-14-13-12...1
   Wall Ball
   Situps
   Squats
   Situps

1600m 

9/17/14 Great day for fitness at The CrossTrain Sports Club

800m run

 4 rounds 

10 Thrusters

10 bar jump burpees 

100m run 

50 tire flips 

9/16/14 Great day for fitness at The CrossTrain Sports Club

15-14-13-12...1
   Wall Ball
   Situps
   Squats
   Situps

9/15/14 Great day for fitness at The CrossTrain Sports Club

Warm Up 

800m run 

5 minute jump rope 

  3 Rounds 

 20 kb swings 

100 m 

20 push ups

100m 

20 tire jump squats 

100m run 

100  jumping jacks

100m run 

100 sit-ups 

100 m run 

9/11/14 Great day for fitness at The CrossTrain Sports Club

 4 Rounds 
10 Deadliftst

50 m sprint

10 Front Squats

50m sprint 

 

9/10/14 Great day for fitness at The CrossTrain Sports Club

20 min AMRAP

     20 burpees

     40 situps

     20 wall ball

     400m

9/9/14 Great day for fitness at The CrossTrain Sports Club

WOD
10-9-8-7-6-5-4-3-2-1
Tire jump squats 
Thrusters

8/8/14 Great day for fitness at The CrossTrain Sports Club

 4 Rounds 

 20 Wall Ball Throws 

20Kb Swings 

50 push ups 

50 meter run 

9/2/14 Great day for fitness at The CrossTrain Sports Club

20 min AMRAP

    20 pushups

    20 lunges

    200m

8/20/14 Great day for fitness at The CrossTrain Sports Club

Warm up
800m run

20 min AMRAP
    10 lunges
    20 wall ball
    30 jumping jacks
    400m

8/19/14 Great day for fitness at The CrossTrain Sports Club

Warm Up
800m Run 


5 Rounds

   5 clean and jerk

   20 situps

   200m

 

 

8/18/14 Great day for fitness at The CrossTrain Sports Club

4 Rounds
20 burpees
200m

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 800m Run


5 Rounds
   10 clean and jerk
   50 jumping jacks





Skill
70 Wall Ball Throws