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 , Workout of The Day 4/14/15

Strength
Power Clean
2-2-2-2-2

WOD
5 rounds
10 Deadlifts 
12 Toes to Bar
200 Meter Run 

Conditioning WOD

400m Run
Rest 2 minutes

300m Run
Rest 1 minute

200m Run

Rest 30 seconds

100m Run

Conditioning Class:

– Hollow Rocks
– Forearm Plank Hold

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 3/25/15

Strength
Front Squat
3-3-3-3-3

WOD
5 Rounds
10 Front Rack Lunges 
10 Shoulder to Overhead 
10 Chest to Bar Pull-ups

Skill 

50 Planks 

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