CrossFit SWARM http://www.crossfitswarm.com Life. Changing. Fitness Fri, 18 May 2012 00:35:27 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 May 18 2012 http://www.crossfitswarm.com/workout-of-the-day/may-18-2012/2012/05/17/ http://www.crossfitswarm.com/workout-of-the-day/may-18-2012/2012/05/17/#comments Fri, 18 May 2012 00:35:27 +0000 B http://www.crossfitswarm.com/?p=3589 WOD 1

Depends on what time you workout.  See you tomorrow!

 

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“Isabelle”

30 Snatch (135/95)

for time

WOD 2

15 minute AMRAP

30 Medicine Ball Situps (20/14)
Run 200m (20/14)

Total Rounds

]]> http://www.crossfitswarm.com/workout-of-the-day/may-17-2012/2012/05/16/feed/ 0 May 16 2012 http://www.crossfitswarm.com/workout-of-the-day/may-16-2012/2012/05/15/ http://www.crossfitswarm.com/workout-of-the-day/may-16-2012/2012/05/15/#comments Wed, 16 May 2012 00:22:43 +0000 B http://www.crossfitswarm.com/?p=3584 8 ROUNDS OF 20-SEC ON & 10-SEC REST.
1-MIN REST BETWEEN STATIONS

Wallball (reps) 20lbs – 10′ / 14 lbs – 9′
Pushup (reps)
Run 10m (laps)
Sandbag to Shoulder (reps) 50 lbs / 25 lbs
Row (calories)
Tire Flip (reps)
Air Squat (reps)
Double Under (reps)

]]> http://www.crossfitswarm.com/workout-of-the-day/may-16-2012/2012/05/15/feed/ 0 May 15 2012 http://www.crossfitswarm.com/workout-of-the-day/may-15-2012-2/2012/05/14/ http://www.crossfitswarm.com/workout-of-the-day/may-15-2012-2/2012/05/14/#comments Tue, 15 May 2012 00:23:02 +0000 B http://www.crossfitswarm.com/?p=3572 WOD 1

Heaving Snatch Balance

15 Minutes to work up to heaviest load

WOD 2

“Aaron”

3 rounds for time of:
5 Curtis Ps (95/65 lbs)
10 Windshield Wipers (95/ 65 lbs)
15 Lateral Burpee (Over Barbell)s

Post total time.

June 9th 2012  - CrossFit Swarm Event “Hope” .
Link to register to start a donation page  http://hope.crossfit.com/affiliate?id=2769
You do not need to do the donation part online if you don’t want to. You can just show up and bring a few bucks.  
Let us know you are coming. http://www.facebook.com/events/230515383724129/

This is for everyone, whether you just started or have been with me for years.  If you have the time. Come.  See what CrossFit event is like!.

]]> http://www.crossfitswarm.com/workout-of-the-day/may-15-2012-2/2012/05/14/feed/ 2 May 14 2012 http://www.crossfitswarm.com/workout-of-the-day/may-14-2012/2012/05/13/ http://www.crossfitswarm.com/workout-of-the-day/may-14-2012/2012/05/13/#comments Mon, 14 May 2012 01:15:53 +0000 B http://www.crossfitswarm.com/?p=3570 “Lynne”

Five rounds for max reps of:

Body weight bench press
Pull-ups

This workout is not timed.

then

Row 250m x 3

post time for each round.

]]> http://www.crossfitswarm.com/workout-of-the-day/may-14-2012/2012/05/13/feed/ 0 May 11 2012 http://www.crossfitswarm.com/workout-of-the-day/may-11-2012/2012/05/10/ http://www.crossfitswarm.com/workout-of-the-day/may-11-2012/2012/05/10/#comments Fri, 11 May 2012 00:07:50 +0000 B http://www.crossfitswarm.com/?p=3567 100 Burpee Pullups

For Time

]]> http://www.crossfitswarm.com/workout-of-the-day/may-11-2012/2012/05/10/feed/ 0 May 10 2012 http://www.crossfitswarm.com/workout-of-the-day/may-10-2012/2012/05/09/ http://www.crossfitswarm.com/workout-of-the-day/may-10-2012/2012/05/09/#comments Thu, 10 May 2012 00:04:15 +0000 B http://www.crossfitswarm.com/?p=3564 “Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

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4 Rounds Max Effort Handstand Push-ups
Rest between sets

The sub will be Max Effort Push-ups

WOD 2

Tabata

8 rounds per exercise, each round is 20sec on/ 10 sec off.

Sledge Hammer (10/8)
Ring Dips
Dumbbell Push Press (35/25)
Russian Twists (35/26)

Post Total Reps

]]> http://www.crossfitswarm.com/workout-of-the-day/may-09-2012/2012/05/08/feed/ 0 Swarm May Progenex Order Form http://www.crossfitswarm.com/nutrition/swarm-may-progenex-order-form/2012/05/08/ http://www.crossfitswarm.com/nutrition/swarm-may-progenex-order-form/2012/05/08/#comments Tue, 08 May 2012 15:10:50 +0000 B http://www.crossfitswarm.com/?p=3416

]]> http://www.crossfitswarm.com/nutrition/swarm-may-progenex-order-form/2012/05/08/feed/ 0 May 8 2012 http://www.crossfitswarm.com/workout-of-the-day/may-8-2012/2012/05/07/ http://www.crossfitswarm.com/workout-of-the-day/may-8-2012/2012/05/07/#comments Tue, 08 May 2012 00:33:54 +0000 B http://www.crossfitswarm.com/?p=3555 WOD 1

Overhead Squat 5 5 5 5 5

WOD 2

Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55 lbs)

Post Total Rounds

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