Warm Up
Joint Mobility
Light Stretching
3 Rounds of
5 Pull Ups
10 Jumping Lunges
Strength Workout (SWOD)
Thrusters 1 – 1 – 1
Daily Workout (DWOD)
40 Burpees
100 Meter Sprint
30 Burpees
100 Meter Sprint
20 Burpees
100 Meter Sprint
10 Burpees
100 Meter Sprint
Warm Up
Joint Mobility
Light Stretching
PVC Warm Up
Workout of the Day (WOD)
5 Rounds
Row (calories) 1 minute
Thrusters 65M/45W 1 minute
rest 3 minutes between rounds
combine reps and calories for score
Warm Up
Joint Mobility
Light Stretching
1000 Meter Row
Workout of the Day (WOD)
5 Rounds for time of:
7 Power Snatch 115M/70W
7 Overhead Squat 115M/70W
21 Double Unders
Core Work
100 Floor Sweepers
Warm Up
Joint Mobility
Light Stretching
2 Rounds of :
10 Pull Ups
10 Push Ups
10 Air Squats
Workout of the Day (WOD)
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
Warm Up
Joint Mobility
Light Stretching
2 Rounds of:
10 Jumping Lunges
10 Push Ups
Workout of the Day (WOD)
4 Rounds for time:
1000 Meter Row
30 Kettlebell Swings 72M/53W
1 Rope Climb
Core Work
100 Ab Mat Sit Ups
Today’s workout was very fun. It also made me realize what makes us different from regular gyms. There’s not too many places you can climb up ropes and swing kettlebells around and row on a C2 rower. Great work everyone.
Warm Up
Joint Mobility
Light Stretching
Row 1000 Meters
Strength Workout (SWOD)
Snatch Grip Dead Lift 3 – 3 – 3
Daily Workout (DWOD)
100 Burpee Pull Ups
Core Workout (CWOD)
2 Rounds of
20 Ab Wheel
Cool Down
Band Stretching
The Great Mark Rippetoe coaching the Clean.
Warm Up
Joint Mobility
Light Stretch
2 Rounds of:
10 Push Ups
10 PVC Overhead Squats
Workout of the Day (WOD)
5 Rounds for time:
500 Meter Row
7 Thrusters 135M/95W
Core Work
2 Rounds of:
25 Glute Ham Sit Ups
25 Back Extensions
Cool Down
Stretching
Congrats to Heather and Gigi for running in the ING Marathon today. Great work guys. Both or you are true CrossFitters.
Broward Affiliate Challenge
We are hosting a 3 Day Starting Strength Seminar with Coach Mark Rippetoe March 26,27,and 28th. This event is limited to 25 attendees. Anyone can sign up by clicking on the banner on the top.
There is a sign up list on our White Board for our members. If you wish to get a group discount we will all need to register at the same time. Details are on the board or you can email me if you have any questions.
This is a great seminar if you wish to learn the mechanics of the Back Squat, Bench Press, Dead Lift, and Clean. I highly recommend it since I already did the 2 day CrossFit Basic Barbell with Rippetoe.
Group Warm Up begins at 9am sharp. If you come in late you can be a spectator but will not be allowed to participate. Why? Because we will not allow anyone to skip the Warm Up. This is to prevent anyone from getting injured in our High Intensity Program.
Warm Up
Joint Mobility
Light Stretching
POSE Drills
Speed Drills
Workout of the Day (WOD)
3 Rounds for time
1:45 seconds on each exercise and 15 seconds to switch
Rotate for 3 Cycles for time
Row
Kettlebell Clean and Jerk 53M/35M
Box Jumps 24″M/20″W
Burpees
Knee 2 Elbow
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