http://www.crossfitbreakthrough.com/site/index.php/Main/index/ en letrainer@hotmail.com Copyright 2010 2010-09-07T08:00:25+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/back_atem/ http://www.crossfitbreakthrough.com/site/index.php/Main/back_atem/#When:07:00:25Z Warm-up: 500m Row 3 Rounds: 10 Squats 10 DB Presses 10 Ring Rows 10 Box Jumps Power: Deadlift 3-3-3-3 @ 75% of 1RM (rest :90 sec) Cause Crossfitters are usually speeding...eah Dr. Joe? Workout of the Day: Complete 5 rounds: Max Rep Bench Press - 185 lbs 3 Max Height Box Jumps *set a box as high as possible for 3 box jumps. Post total reps and height of box to comments. 2010-09-07T07:00:25+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/for_time/ http://www.crossfitbreakthrough.com/site/index.php/Main/for_time/#When:07:37:33Z Warm up: As many rounds as it takes to complete the following: Smile, laugh and stop stressing about the rest of your week! Work out of the Day: Have as much fun with your family as possible!  This is for time…how LONG can you go?!?! See you all at the box tomorrow! 2010-09-06T07:37:33+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/rest/ http://www.crossfitbreakthrough.com/site/index.php/Main/rest/#When:07:00:35Z Today is a Rest, Skill Day.  Gym open as usual, but for mobility, skill practice only.  Warm-up: Burgener Warm-up 2x -(PVC) 3 Rounds 10 OHS (PVC) or Red Band 10 Pushups 10 Situps 10 Hip Extensions 10 Pullups 10 Ring Dips Jack and Leart “Just Coolin” at the StrongMan Workout of the Day: Mobility Skill Development 2010-09-03T07:00:35+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/wow/ http://www.crossfitbreakthrough.com/site/index.php/Main/wow/#When:07:00:29Z Warm-up: 2min Jump Rope 3 Rounds: 10 KBS 10 Pushups 10 Squats + Arm Bar Stretches Workout of the Day:  (Courtesy of Crossfit Southside) 40 Double Unders 4 Rounds: 10 Burpees 10 KBS (53/35) 30 Double Unders 3 Rounds: 10/10 20 Double Unders 2 Rounds: 10/10 10 Double Unders 1 Rounds: 10/10 Post time and thoughts to comments 2010-09-02T07:00:29+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/heavy_but_backwards/ http://www.crossfitbreakthrough.com/site/index.php/Main/heavy_but_backwards/#When:07:00:46Z Warm-up: 200m Run Burgener Warm-up (2x) 4 Rounds 10 BBell Deadlifts 5 DeadHang Pullups 10 Medball Cleans 5 BBell Push Jerks Skill: Clean Pulls So you know where to go when the sweat starts rolling! Workout of the Day: Complete as many rounds as possible in 20 minutes of: 135 pound Deadlift, 9 Reps 135 Pound Hang Power Clean, 6 Reps 135 Push Press, 3 Reps Post rounds and thoughts to comments 2010-09-01T07:00:46+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/and_the_winning_numbers_are1/ http://www.crossfitbreakthrough.com/site/index.php/Main/and_the_winning_numbers_are1/#When:07:00:06Z Warm-up: 500m Row 3 Rounds: 10 Barbell FSquats 10 Pullups (CTB) 10 Barbell Push Press Power: Front Squat 3-3-3 Workout of the Day: 21-15-9 Reps of Thrusters (95/65) Box Jumps Pushups Post time, load and thoughts to comments 2010-08-31T07:00:06+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/run_the_numbers/ http://www.crossfitbreakthrough.com/site/index.php/Main/run_the_numbers/#When:07:00:40Z Warm-up: Run 800m alternating for 3 rounds 8 reps OHS with PVC 8 reps OHS with BAR Skill: Turkish Getup with Bar 3x5 each arm Bells and Bottles! Workout of the Day: 21-18-15-12-9-6 and 3 rep rounds of: Sumo deadlift high-pull, 75 pounds Push jerk, 75 pounds Post time and thoughts to comments 2010-08-30T07:00:40+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/all_youve_got/ http://www.crossfitbreakthrough.com/site/index.php/Main/all_youve_got/#When:07:12:16Z Warm up: Challenge/sport: Max double unders in 2 minutes 2 rounds: Abductor magnus, 30 sec ea side Calf stretch, 30 sec ea side 10 pass throughs 10 supermans Work out of the Day: 3 max efforts of: 2K row Rest 8 min between efforts.  Post times and thoughts to comments. 2010-08-27T07:12:16+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/a_main_site_wod/ http://www.crossfitbreakthrough.com/site/index.php/Main/a_main_site_wod/#When:07:37:07Z Warm up: 700 m row/damper 3 3 rounds: Scorpion stretch, 10 ea side Iron cross stretch, 10 ea side Groiner stretch, 10 ea side Wall balls, 10 reps Work out of the Day: For time: 30-25-20-15 and 10 reps of: Burpees Box jumps, 24 inch box Toes to bar Post rounds and thoughts to comments. 2010-08-26T07:37:07+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/the_chief/ http://www.crossfitbreakthrough.com/site/index.php/Main/the_chief/#When:07:36:08Z Warm up: 4 Rounds: 10 Partner planks 5 Ring dips 10 Russian med ball twists 5 Dead hang pull ups It’s gonna be a hot one today guys…get out the squirt guns and call in Animal! Workout of the Day: “The Chief” Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. 2010-08-25T07:36:08+00:00