Functional Fitness Gulf Coast
CrossFit based programming for Soldiers serious about fitness COMPONENTS OF OUR WORKOUT
1. Post: After getting smoked we cool down with stretching.
Warm-up: Dynamic range of motion and strengthening series that is described on the right hand side of the page below
2. Practice: During this portion we focus on 1 maybe 2 lifts and really focus on perfect form and attaining new strength gains
3. Train: The training portion is the high intensity, all-out effort workout that CrossFit is known for. Your diet, recovery and focus should all be don
4 Dec WOD
Warmup
Practice form for muscle ups
7 rounds
15 KB swings
15 GHD sit-ups
7 Nov 18 WOD
warm up
20 min AMRAP
500m row
30 walking lunges
6 Nov 18
Warmup
WOD
4 rounds for time
800m run
10 x squat cleans 65/95 #
5 Nov 18
Warmup
WOD
w/ 30 # vest
10 rounds stairs 60 stairs per round
400 m jog
200 m walk
10 rounds stairs 60 stairs per round
400m jog
200m walk
1 Nov 18
Warm up
WOD
Descending reps 10,8,6,4,2
Ascending weight 65% max, 70,75,80,85
Back squats
Deadlifts 65%
I added in 15 GHDs between each change out.
31 Oct 18
1 mile run
4 rounds
4 x 25m sprints
20 air squats
4 x 25m sprint
20 pushups
4 x 25m sprint
20 walking lunges ea leg
4 x 25m sprint
20 oblique crunches ea side
30 October 18
5 rounds for time
10 reps each
Back squats 75/105
GHDs
Box Jumps 18/24”
29 Oct 18 WOD
4 rounds for time
5 pull-ups (strict or kipping)
10 kb overhead press
15 push press 65/95
22 May 18 workout:
2k row
1 mile run
2k row
For time..
WOD: 1 May 18
4 rounds for time
100yard KB carry. 44/53 #
10 ea
Pull-ups,
push press, 65/95 #
Bench dips