3-30-12

Warm up: 8 min
5 superman
5 squats
10 mountain climbers
10 lunges
20 toe touch back bends
20 calf jumps

WOD 1- 5 min AMRAP
50 m run
50 m lunge

WOD 2 - 5 min AMRAP
20 KB sumo DL
20 superman

WOD 3 - 5 min AMRAP
100 m row
10 DB press

WOD 4 - 5 min AMRAP
5 squat jumps
20 step ups

3-29-12

Warm up: 15 min
5 burpees
10 lunges
15 sit ups
100 m run/row
2:00 mobility

Skill: 6 rounds with partner
5 Box dip
5/5 sprinters

WOD 1 - 3:00 x 2 with 1:00 rest
5 box dips
10 step ups
100 m run/row

WOD 2 - 3:00 x 2 with 1:00 rest
10 sprinters
10 wall ball

3-28-12

Warm up: 2 rounds of
Jog D&B
High knees D&B
Butt kicks D&B
Shuffle D&B
Karaoke D&B
Lunge D&B
Spidey lunge D&B

WOD 1
Partner 1000 m sprint row

WOD 2 - tabata
2 rounds of:
4 x :20/:10 (4 rounds at each station. Move to next after all 4 rounds are complete.)
-line shuffles
-row
-medball russian twists
-ring rows

Finisher:
-20 supermen
-max leg raise (6" hold)

3-27-12

Warm up: EMOM for 8:00
2 push ups
4 squats
Plank for rest of minute

Skill 1: 3:00
Squat form

Skill 2: 3:00
Pushup form
Sets of 5 rest as much as needed

Circuit - 1:00 on :30 off
2 rounds with 1:00 rest between rounds
-row
-box step-up (20"/12")
-push up
-seated rope climbs
*align stations with ropes

Finisher: 100 flutterkicks and max high plank

3-26-12

Warm up: 8 min
Spidey lunge down
Over the gate back
Lunge down
Reverse over the gate back
5 squats
10 sit ups

Skill: with partner
Deadlift:
Begin with partner using pvc pipe.
2 x 5
Bar:
5 x 5 adding weight each set
*all sets are alternating with partner.

WOD 1 - 6 min amrap
3 deadlifts
6 burpees
9 sit ups

WOD 2 - 6 min amrap
5 push ups
10 kb swings
100 m run/row
:20 rest

3-23-12

Warm up: 2 rounds
100 m run
1:00/1:00 calf stretch
1:00/1:00 wall pigeon
:30/:30 couch
1:00/1:00 band hamstring

Cicuit - FGB style - 1:00 on 1:00 rest
3 rounds
-row
-step up
-push-up
-kettle bell swing

Finisher- max wall sit

3-22-12

Warm up: 8 min
10 lunges
10 toe touches
10 rope pullups (jumping)
10 broad jumps

Skill: 10 min (take turns with partner or partners working on form)
Rowing

Tabata: 6 rounds each :20 on :10 off
Rowing
Mountain climbers
SL press (bar,DB,KB)

WOD 6 min
1 burpee
2 push ups
3 squats
100 m run/walk

MOBILITY!!!!!!!!

3-21-12

How sore are those legs!! Keep coming in, that will go away. The best way to manage soreness is to keep moving, keep working out, stretching, and lots of water.

Warm up: 2 rounds
Jog back after each 50m
-high knees
-butt kicks
-shuffle
-karaoke
-high kick

Skill: 6 rounds alternating with partner (partner help coach)
1 Seated rope climbs
5 KB high pull

WOD 1 - 5 min
1 seated rope climb
150 m row

WOD 2 - 5 min
5 kb high pulls
5 kb swings
5 push ups

Finisher- max plank hold

3-20-12

Warm up: EMOM for 10 min
1 burpree
2 push ups
4 toe touches
ROM sit ups

Skill:
5 rounds: resting 1:00 after each round
5 wallball
10 Russian twist (L+R=1)

WOD- 10 min AMRAP
3 wallball
6 russian twist (L+R=1)
9 ball slams

Finisher: 400 m run or row

3-19-12

Warm up:
1:00 row
1:00 plank
1:00 squat
1:00 sit up
2:00 mobility

Skill: alternate sets
SL press - DB
5 x 8
DB row
5 x 8

WOD 1 - 5:00
9 cal row
6 KB swing
3 push ups

Rest 3:00

WOD 2 - 5:00
5 squats (on box or medball)
10 SL press
15 sit up

3-16-12

Warm up: 8 min - increase by one rep each round beginning at 1.
Sit up
Box step up
Push up
Squat
Toe touch



Skill: 5 rounds
5 Box dip
5 KB deadlift

Circuit 1 (:45/:30)
-sit up
-plank
-mtn climber
-row
-side 2 side jump
-supermen

Circuit 2 (:45/:30) x 2
-ball slams
-russian twists
-box dips

3-15-12

Warm up: 10 min AMRAP
50 m walk/run/row
50 m walking toe touch
50 m shuffle
50 m walking quad stretch
1:00 mobility

Skill: 4 rounds
6 KB swing ( eye level )
5 ring rows ( modify as needed for full range of motion )

WOD 1 - 5 min
5 kb swings
100 m row

WOD 2 - 5 min
5 ring rows
10 step ups
15 medball over head presses

3-14-12

Warm up: 12 min
25 sit ups
20 lunges
15 squats
10 push ups
2:00 mobility

Skill: with a partner
5:00 row working on form alternating with partner.
2 rounds:
100m row
Rest while partner rows
250 m row
Rest while partner rows

WOD - 12 min partner amrap
200 m row
10 sit ups
5 burpees
1 stair climb
*alternate rounds with partner. Rest while partner does complete round.

3-13-12

Warm up: 2 rounds
Down and Back
-jog
-high knees
-butt kicks
-shuffle
-high kicks
*do 5 squats,sit ups,or push ups adter each down and back

Tabata- 6 rounds of :20 on :10 off
-sit up
-step up
-row

WOD - 7 min amrap
7 medball slams
7 cal row
7 sit ups
7 push ups
:15 rest

3-11-12

Warm up: 8 min
100 m walk/run/row
10 box step ups
10 sit ups
10 lunges
1:00 mobility

Skill: 8 min
10 perfect squats
:30 plank
:30 rest

Wod 1- 5 min amrap
10 sit ups
10 squats
10 mtn climber (L+R=1)

Wod 2 - 5 min amrap
100 m row/run/walk
10 lunges
:15 second rest

3-9-12

 Our CrossFit Lite program actually is for everyone, no matter how athletic and in shape or un-athletic and out of shape a person may be.  You can have zero background or every background imaginable within the fitness industry and you'll get an amazing workout that is fun, hard and rewarding.


You'll get to workout with outstanding trainers and amazing people that make all of this so worth it day in and day out.


You'll get to workout next to Mom's, Grandfathers, college athletes, high school kids and every other type of person you can imagine.  There is no such thing as I'm not in good enough shape or I'm beyond this because we can modify anything and everything to make it perfect for you.  You wont hold anyone up nor blow anyone away.


Thank you for picking CrossFit New Albany, we don't take you for granted, we love that you grace us with your presence each and every single day!


On a side note; we're about to get the paperwork started so we can build our new place just down the road!  This means locker rooms, showers and everything we already have just bigger and better.  Don't worry we wont be going spa or globo gym on you!  We will still have that warehouse feel but it will be a pretty warehouse :)

Fun Friday!!

Don't worry, if you're new we'll teach you all of it!

Warm up: 10 min (groups of three)

250 m row

Bar hang (not drinking, literally hanging from a bar)

Plank

Test (amount of reps and record somewhere)

1:00

Row (meters)

Sit up

Squat

Push up

WOD (workout of the day)

6:00 ladder (1st round=1 rep ea. 2nd round=2 reps)

Wall ball

Ball slam

Russian twist

We're a family here so get on in!

3-8-12

Warm up:
Dynamic down and back stretches

Skill:
Max ring dip hold

Ring dip
Ring row
5 x 5

Max ring row hold

WOD 4 x 4:00 AMRAP (1:00 rest between rounds)
2 burpees
4 dips
6 rows
8 squats
10 sit ups

3-7-12

Warm up: 12 min
250 m row
4 stair runs
10 superman
Lunge d & b

Tabata!
Line shuffles
Squats
Step ups

WOD
2 x 5:00 row

Mobility!!

3-6-12

Warm up: 2 rounds
2:00 row
1:00 squats
2:00 row
1:00 bicycles

Skill:
Push up: perfect form. Use elevation for assistance.
8 x 8
* Alternate with 10 medball passing sit ups. Keep ball at chest on sit up then hand or pass to partner.

WOD
2 x 8 min AMRAP w/ 2:00 rest
20 sit ups
15 squats
10 sumo kb deadlifts
5 push ups
100 m row

3-5-12

Warm up:
Partner 2k row
*hold plate overhead while partner rows

Skill:
Sumo deadlift high pull into box step up with each leg, holding kb at top of high pull.
5 x 5. Resting :45 between sets

WOD:
12 min AMRAP
9 kb deadlift
7 kb swing
5 kb high pull
3 kb goblet squats
1 PERFECT PUSH UP!
*rest :30

3-2-12

Happy Friday! If you can go check out crossfit at the Arnold. You will get a chance to see some of the best in the world and some of our very own CFNA competitors.

Warm up: 2 rounds
1:00 row
1:00 bridge
1:00 superman
1:00 plank
1:00 sit up
1:00 mobility

Circuit 1: (:30/:30) 3 rounds
Medball slams
Medball half moons
Wallball for max height

Circuit 2: station to station (:45/:30)
Mtn climber
Sprinters
Russian twists
Box step up
Box dip
SL press (bar or dumbell)