Summer Program

Welcome to the 2011 Summer Dryland Program. Below will be a general warm up will do daily before each workout. There will be a daily post with that day's WOD (workout of the day). You'll notice past workouts currently listed.
Please create a username and password and post comments, results and questions related to that day's WOD.
good luck and see you in the Fall!

Tuesday, October 5, 2010

Are Crossfitters some of the best athletes in the world? Take a look at the results from this weekend's 2010 CrossFit/USAW Weightlifting Open.

Week's Warm Up
2 rounds of:
200m run
50 superman
25 v ups

Kipping intro
3x5 kipping



WOD
A1. Front Squats 5-5-5
A2. Hands off ground push ups 3x15
B1. Push Press 5-5-5
B2. Split Jumps 3x10
C. 25 burpees UNBROKEN
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1 comment:

  1. Lesley MOctober 5, 2010 at 2:11 PM

    fronts: 55-70-85
    pushpress: 55-60-65

    most burpees i've ever successfully done unbroken. woo

    ReplyDelete

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UIW Swimming and Diving

Welcome to the UIW Swimming and Diving Blog. Here you will be given workouts over the summer in order to prepare you for the upcoming season. You will have a general and specific set of exercise to warm up with before each WOD (workout of the day). These exercises are layed out below. These are aimed at preparing your body for the WOD and more are more exercises that are more specific to swimming and diving. There will be form time to time WOD that have nothing to do with swimming and diving directly but will improve your strength, stability and balance in other areas that in the end, will make you better at your event. You MUST post the results of your WOD in the comment section for that day. If you do not, your workout will not count. Good luck!!!

Warm Up

Your warm up will be nearly same everyday. Keep an eye out for changes.Your choice of (Run 1mile, Bike 4 miles, Row 1500m)
3 Sets of:
30 Superman
20 Scorpion Kicks
20 Sit Ups
20 Lying Leg Kicks

3 sets of:
15 Push Ups
15 V Ups