CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Sunday, October 15, 2017

General

Sunday, October 15, 2017

Target Logistics - Watford City

5:00 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

2 Rounds

15 air squats
10 push-ups
5 pull-ups

3x HS Kick-ups

Tuesday, October 10, 2017

General

Tuesday, October 10, 2017

La Quinta - Dickinson

2:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

3 Rounds of

15 Air Squats
10 Push-ups
10 Sit-ups

2 Handstand kick-ups

30 minutes total workout



Sunday, October 8, 2017

General

Saturday, October 8, 2017

La Quinta

2:00 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

2 Rounds of
15 air squats
10 push-ups

20 minutes total workout

Friday, October 6, 2017

General

Friday, October 6, 2017

La Quinta - Dickinson

2:15 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

2 Rounds
15 air squats
10 push-ups
10 sit-ups

2X HS kick-up

25 min total workout

Thursday, October 5, 2017

General

Wednesday, October 4, 2017

Aspire Fitness

8:00 AM

Row - 10 minutes

WMCF DWU

Jump Rope

3x HS Kick-ups
3x Wall Walk-ups

Pull-ups
3-2-1-1

Burpee Box Jump Overs

Sunday, October 1, 2017

Aspire Fitness

10 minutes treadmill, 5.4 mph, 1.0% incline

WMCF DWU

Jump Rope - single, drills, doubles

3x HS kick-ups

3x5 Burpee Box Jump Overs EMOM (24" box)

Pull-ups
2-2-2-1-1

40 minutes total workout

Thrusters

Saturday, September 30, 2017

Aspire Fitness

Treadmill - 10 min, 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

Pull-ups
5 strict
10 kipping - goal was C2B, but only tagged a few

3x HS Kick-up
3x Wall Walk-up

Thrusters
3x10 reps @ 45#

45 minutes total workout