July 3rd 2009 Workout of the Day – WoD

July 3, 2009 by Coach Morden
Filed under Workout of the Day

W/U: 3 Rounds of Samson Stretch; 15 sit-ups; 10 supermans; 10 KB swings; 10 bench press; 10 pull-ups

Followed by 100 Skips – throw in double unders and put some numbers up for the challenge!

Alchemy CrossFit Hamilton Workout of the Day – WoD: “Crazy 6’s”

6 Rounds of
6 Burpees
6 Box Jumps
6 Wall Ball
6 KB Swings
6 Double Unders
6 Air Squats

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Tags: Add new tag, Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Double Unders, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD)

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  You’ll see Ryan hanging out in the corner of the gym deadlifting for hours at a time – He’s not crazy (well he might be…) he’s [...]
Satisfied Clients
Just wanted to fill you in on our “fun in the sun” while down in Punta Cana, DR. Sue, Robin, Debbie and I began our odyssey with the Monday morning cross fit work-out at Steel City – then it was work, furious packing and the flight down south leaving at 4:30 pm. The HOT workouts began the following Tuesday morning – January 29^th… WODs: Tuesday, Jan.29^th – Regular warm-up X 3 Rounds, “SUSAN” Run 200m/10 Air Squats/10 Push ups X 5 Rounds; Run on Road for 38 mins. Wednesday, Jan 30^th – Warm-up X 3; 20 Jumping Jacks/20 Burpees/20 Air Squats X 3 Rounds; 8 X 1 min run/ 30 lunges Thursday, Jan. 31^st – Warm-up X 3; 10 Vertical Jumps/10 Push ups/10 Sit ups X 4 Rounds; (Run with High Knees for 20 sec – push up X 5) 4 Rounds; “ROBIN” – 10 Long Jump Burpees/ 5 Manmakers X 2 Rounds (3 Work-out segments!) Friday, Feb. 1^st – Warm up X 3 Rounds, 20 Sit ups/20 Push ups/400m run X 4 Rounds; 300m run/50 Air squats X 4 Rounds Saturday, Feb.2^nd – Warm-up X 3 Rounds, (3 Vertical Jumps/3 Air Squats/3 Long Jumps X 5) 3 Rounds 10 X 100 m Sprints 10 Walking Lunges/10 Push ups X 10 Rounds Sunday, Feb 3^rd – Warm-up X 3 Rounds, 10 Pull ups/10 Vertical Jumps/10 Push ups X 5 Rounds (outside in sand!) 30 sec+ Plebs Plank/ 10 Push Press (45lbs Deb and Sue, 65 lbs Robin and Andy)/ 15 sit-ups or v-ups X 7 Rounds Handstand FUN! All work-outs were followed by coffee/tea and/or optional “Dominican” donuts! This set us up for a brilliant day on the beach with the kids. We should seriously consider this for an annual Crossfit training camp! Adam – thanks for the sample work-outs, most were pulled from this list, great “on the road” BW-WODs
The CrossFit Journal
World Class Fitness in 100 Words

* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports.
www.CrossFit.com