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Competitive Fitness 01.28.15

27
Jan

Competitive Fitness 01.28.15

Have some fun at the gym and  wear your hawk gear while working out. The incentive is that whoever gets the most likes on Facebook and Instagram will win 4 free Fit Aids. Here is how this will work.

1. Wear you Seahawks gear to the gym, one of the coaches will take a picture, and post it on Instagram and Facebook.

2. You then will share your picture from our Facebook or repost(download the repost app) from our Instagram account.

3. You must use the hashtags #cfrhawks #crossfitreformation

4. Two winners will be announced on Saturday Morning. One will be whoever has the most likes on Facebook and the 2nd one will be whoever has the most likes on Instagram.

P.S. you can wear a different hawk attire each day and qualify each day to get your picture posted.

The more participants the better this will be, so barrow some Seahawks gear if you have to, get creative if you want to and let’s have some fun.

Prep work
500m row
2X10 drinking birds
2X10 leg pumps

Workout of the Day
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
B1.
Two rounds for time of:
25 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots (25/20 lbs)
15 Chest-to-Bar Pull-Ups
Rest 5 minutes, and then…
B2.
Two rounds for time of:
20 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (25/20 lbs)
10 Chest-to-Bar Pull-Ups
Rest 5 Minutes, and then…
B3.
For time:
75 Kettlebell Swings (32/24 kg)
50 Wall Ball Shots (25/20 lbs)
25 Chest-to-Bar Pull-Ups
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Banded good mornings x 12-15
Rest 60 seconds

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Assault Bike Time Trials
For max Calories:
5 Minutes of Assault Bike
Rest 10 minutes – use this time to mobilize and break heartrate down
4 Minutes of Assault Bike
Rest 8 minutes
3 Minutes of Assault Bike
Rest 6 minutes
2 Minutes of Assault Bike
Rest 4 minutes
1 Minute of Assault Bike

Cool down
Mobility
Post results

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2 Responses

  1. sandra

    500m row 205
    2X10 drinking birds
    2X10 leg pumps

    Workout of the Day
    A.
    Deadlift
    *Set 1 – 10 reps @ 50% 145
    *Set 2 – 10 reps @ 60% 175
    *Set 3 – 8 reps @ 75% 195
    *Set 4 – 6 reps @ 85% 225
    *Set 5 – 4 reps @ 90%250
    Rest 2-3 minutes between sets.
    B.
    B1.
    Two rounds for time of:
    25 Kettlebell Swings (35 kg)
    20 Wall Ball Shots (14lbs)
    15 Chest-to-Bar Pull-Ups
    6:00
    Rest 5 minutes, and then…
    B2.
    Two rounds for time of:
    20 Kettlebell Swings (32/24 kg)
    15 Wall Ball Shots (25/20 lbs)
    10 Chest-to-Bar Pull-Ups
    5:59
    Rest 5 Minutes, and then…
    B3.
    For time:
    75 Kettlebell Swings (32/24 kg)
    50 Wall Ball Shots (25/20 lbs)
    25 Chest-to-Bar Pull-Ups
    11:59
    Added 10 more wall balls to assure i made up for bad ones that lacked depth that brenden told me abouT
    that put 1 extraminute on my total time.
    Happy to workout with two great guys forced me to push my pace.
    C.

  2. Prep work
    done

    Workout of the Day
    A.
    Done based off 425, hit all my sets and reps.
    B.
    B1.
    I think 7:49 forgot all my times on the white board
    B2.
    6ish
    B3.
    12ish i think or 13ish
    C.
    did all of this.

    a lot of mobility tomorrow.

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