Monday 2/8/2010

Thrusters with Burpee-Sprint Chasers

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


Saturday 2/6/2010

Saturday Group Workout

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


Friday 2/5/2010

Snatches / OH Squats / D Us

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


Thursday 2/4/2010

“Murph”

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


Wednesday 2/3/2010

Row / KB Swings / Rope Climb

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.


Tuesday 2/2/2010

Snatch Grip Dead Lifts / Burpee Pull Ups

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.


Monday 2/1/2010

Row / Thrusters

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.



Sunday 1/31/2010

Sunday “Rest Day”

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.


Saturday 1/30/2010

Saturday Group Workout

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