Crossfit

For the Next 30 Shifts we are going to post differant Cross Fit exercises. Please do with as you please we will post our own results in the comments sections.

Here is a list of workout for a 30 day period. One thing always warm up by getting your heart rate up, stretches, do mobility work outs before and after. This link has some great mobility WOD’s so if you are sore one day, lookup that particular area of the body and he has some great ways to loosen up soar or stiff muscles.
http://www.mobilitywod.com/

This workout schedule doesn’t have to be in this order, just ideas of different thing you can do on and off duty. The key to success it variance and continually working each muscle in a different way you by doing different movements, amounts, times and distances.

If you don’t know what something is call me or Google what you are looking for all CrossFit movements are on you tube sponsored by CrossFit INC or on the CrossFit Website.

A few key points
Squats
Feet slightly outside of shoulder width, toes pointing out (slightly)
Hips externally rotated (knees tracking toes facing the same direction) keep knees over
ankles not shooting out over your toes
Hip back First then down
Weight in heals
Keeping lumbar curve
Try not to lean forward/ Chest up
The perfect Depth is hip crease below knees
Control the movement do not crash into it by going fast.
Always protect the lumbar curve. Everything we do work the anterior and posterior chain keeping your body tight or locked down makes assure that everything is protected from wiggles or arched backs.
If something doesn’t feel right it not right. Stop the movement.

The Bob Circuit

Perform the exercises as a circuit and repeat for five total rounds. The goal is to complete in as little time as possible.

1. Kipping Pullup - http://www.ehow.com/how_2126185_do-kipping-pullup.html
5 Reps

2. Box Jumps
10 Reps

3. Burpee - http://www.ehow.com/how_2072626_do-burpee.html
15 Reps

4. Hand-Release Pushup
20 Reps

5. Walking Plank - From the Plank position move one hand at a time into the bottom postion of a pushup. Push yourself up to the top position, and then bend one elbow at a time to return to the plank position.
25 Reps

Spartan workout

This workout is preformed as a circuit. Do each excersice for 40 seconds with a

20 second rest in between. Go through it 3 times.

Kettle bell squat

Mountain climbers

Kettle bell swings

T-push ups

Lunge jumps

Bent over dumb bell row

Dumb bell side lunge

Push up position row

Lunge with weighted twist

1/2 squat shoulder press

This workout came from men's health, I did not create it, nor do I claim to!!

Warrior Workout

Perform the exercises as a circuit—one exercise after another—with little or no rest in between. Rest for 2 minutes after the circuit and then repeat it. Work your way up to three circuits.
The Workout

1 Judo pushups (12 to 15 reps)
2 Crossover stepups (12 reps)
3 Leaning shoulder flys (10 reps)
4 Medicine-ball pikeups (8 to 10 reps)
5 Mixed-grip chinups (8 to 10 reps)
6 Swiss-ball wall squats (8 to 10 reps)
7 Around-the-head plate drills (10 reps)
8 Boxer's dumbbell speed twists (20 reps)