Viking Crossfit » Daily Workouts

Monday, February 6, 2012

admin — Mon, 06 Feb 2012 04:11:05 +0000

V90X: Food log will be done on your own. You will need to show it to us at the end of the 90 days.
You must do a wod at least three times a week.
You must weigh in tomorrow.
We do not have the body fat tester tomorrow. So we will test your body fat later in the week.
You must take a photo of yourself at day 1, 30, 60, 90.

Crossfit warm up 10 minutes

Group warm up 5 to 10 minutes
High knees with knee hug
High knees fast
Frankenstein walks
Grapevines
Inchworm

Weigh-in 10-15 minutes

WOD
42-30-18
Thrusters 95/65
Pull-ups

Monday, February 6, 2012

admin — Mon, 06 Feb 2012 04:00:28 +0000

warm up

SUNDAY

admin — Sun, 05 Feb 2012 17:16:36 +0000

REST DAY

Saturday, February 4, 2012

admin — Sat, 04 Feb 2012 04:11:34 +0000

0800 Basic Movements Class
0900 Group WOD
1000 Group WOD

Friday, February 3, 2012

admin — Fri, 03 Feb 2012 04:00:24 +0000

V90X starts next week!

V 90 X Stands for “Viking 90 day Xfit challenge.” This Challenge will take into account weight, bodyfat %, WOD, food log, and yes pictures. We will plan on starting Monday. You must come on Monday. If you cannot come on Monday please let us know and we will try and make arrangements.

More information to come stay posted.

Crossfit warm up 10 minutes

Group warm up 5 minutes

Skill 15 minutes
Thruster
1-1-1-1-1-1

WOD 20 minute cap
3 rounds
3 thrusters 155/95
6 Back Squats
9 weighted dip 25/10

Thursday, February 2, 2012

admin — Thu, 02 Feb 2012 04:00:49 +0000

Crossfit warm up 10 minutes

Group warm up 5 minutes

Skill 15 minutes
Hang Power Snatch
1-1-1-1-1

WOD 20 minutes
5 rounds
10 hang power snatches 115/85
5 pistols each leg

Wednesday, February 1, 2012

admin — Wed, 01 Feb 2012 04:00:17 +0000

CHECK OUT OUR NEW ITEMS ON THE LOWER RIGHT OF OUR WEBPAGE
WE ARE SELLING PROGENIX RECOVERY PROTEIN POWDER(IF YOU ARE
ALWAYS SORE AFTER YOUR WORKOUT THIS WILL DEFINITELY HELP).

IF YOU NEED TO ORDER SHOES CHECK OUT REVOLUTION RUNNING AND
USE OUR COUPON CODE “CFBURPEE10″. IT WILL GET YOU A 10 PERCENT
DISCOUNT.

Crossfit warm up 10 minutes

Group warm up 5 minutes
20 mountain climbers
spiderman crawls
30 squats

Skill 15 minutes
Split jerk
2-2-2-2-2

5 minute AMRAP
5 split jerks 155/105
10 box jumps
rest 1 minute
5 minute AMRAP
5 HSPU
10 GHD situps or 20 abmat sit-ups

Tuesday, January 31, 2012

admin — Tue, 31 Jan 2012 04:00:04 +0000

Crossfit warm up 10 minutes

Group warm up 5 minutes
20 mountain climbers
Spiderman crawl
30 air squats

Skill 15 minutes
Turkish get-ups for max weight
1-1-1-1-1-1-1

WOD 25 minutes cap
50 push-ups
40 front squats 135/95
30 toes 2 bar
20 KB swings 2 pood
10 muscle-ups

“Whether you think you can or think you can’t, you’re right.” -Henry Ford

In other words, if you think you can’t, it will stop you from succeeding. If you think you can, it will drive you to success.

If you think you can’t, it will stop you from succeeding. If you think you can, it will drive you to success.

“This Bar is Light” from Crossfit Goal Setting.

Monday, January 30, 2012

admin — Mon, 30 Jan 2012 04:00:56 +0000

Crossfit warm up 10 minutes

Group warm up 5 minutes
20 mountain climbers
Spiderman crawl
30 air squats

Skill 15 minutes
Sumo deadlift
5-5-5-5-5

WOD
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 Chest 2 bar pull-ups

Saturday, January 28, 2012

admin — Sat, 28 Jan 2012 03:43:08 +0000

0800 Basic Movements Class
0900 Group WOD
1000 Group WOD