08FEB12 Fort Wayne Strength and Conditioning|Guerrilla CrossFit
Workout Of the Day: As many rounds as possible in 7 mins of:
7 Kettlebell Swings
11 Burpees
12JAN12 Death By Burpees
Strength Workout Of the Day: Work up to your 1RM Power Clean.
Workout Of the Day: Death By Burpees
With a continuously running clock perform 1 burpee in the first minute, 2 in the second, 3 in the third, etc. Continue until you cannot finish your burpees before the next minute starts.
The Best Shape of Your Life Challenge!
The Best Shape of Your Life Challenge will run from February 13th to March 25th!
You Can Read All Further Information About The Challenge And Register Here:
Once you register you will be emailed everything else you need to know.
Are you up for the challenge?
10JAN12 Guerrilla CrossFit does Mary
Workout Of the Day: Max Double unders in 2 minutes
then,
Mary
As many rounds as possible in 10 minutes of:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
30DEC11
Strength Workout Of the Day: Back Squat 5-5-5-3-1
First two set are warmup sets. Then based on 1 rep max 68%x5/77%x3/86% for as many reps as possible.
Workout Of the Day: 21-15-9 reps of:
Deadlifts 225 lbs
Overhead Squats 135 lbs
YES NO
28DEC11 Guerrilla CrossFit | Strength day|AMRAP
Strength Workout Of the Day: Bench Press 5-5-5-3-1
First two set are warmup sets. Then based on 1 rep max 68%x5/77%x3/86% for as many reps as possible.
Workout Of the Day: As many rounds as possible in 10 mins of:
10 Push-ups
15 Air Squats
20 Double Unders
26DEC11 Day after Christmas WOD
Strength Workout Of the Day: Deadlift 5-5-5-3-1
First two set are warmup sets. Then based on 1 rep max 68%x5/77%x3/86% for as many reps as possible.
Workout Of the Day: Four rounds, each for time of:
800 meter run. Rest as needed between efforts
We will only be having 6am and 6pm classes this week.
15 Nov 11 | Guerrilla Crossfit WOD
From time to time you need to do things that scare you, or, at least, make you nervous. We fail at the margins of our experience and if we aren’t consistently pushing those margins we remain comfortable, unchallenged and therefore, we don’t grow. Some people would say, “If your workout doesn’t scare you, then it isn’t tough enough.” I agree with that, and like most things in the gym, you can find a real world analog. So, “If you aren’t nervous or scared in your everyday life, about something, at least once a week, then you aren’t challenging yourself enough.” So here is the question: “What can you do this week inside and outside of the gym that will scare you or push the margins of your experience?” Ask for a raise? Ask for a promotion? Quit your job? Complete a 20-rep max back squat at absolute maximal load? Do a burpee in a public place in front a bunch of people you don’t know?
Sound off! What are you willing to do?
Skill: Double Unders
Workout Of the Day: 7 min As Many Rounds As Possible
5 cleans
5 Sumo Deadlift Highpulls
5 split Jerk
