Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
For time
25 Squats – 25 Push Ups – 25 Pull Ups – 25 Sit Ups
50 Squats – 50 Push Ups – 50 Pull Ups – 50 Sit Ups
75 Squats – 75 Push Ups – 75 Pull Ups – 75 Sit Ups
Coaches Notes: This workout is very scalable. Modify accordingly for beginners.
Keep your calender open for the next Social Gathering.
The Playground Gym / CrossFit Ft Lauderdale and CrossFit Affliction – Davie Members invited
Time: Saturday 09-25-10 @ 10pm till ?
Where: Pangaea at the Hard Rock
We need confirmation if you plan on attending so I can get you get you 2 Free Drink tickets and Free Admission.
Warm Up
Joint Mobility and Line Drills
Skill Work (10 Minutes)
Practice the Overhead Squat w/ PVC Pipe
Hold on the Bottom for 60 Seconds at a time if possible
Workout of the Day (WOD)
AMRAP in 20 Minutes (As Many Rounds As Possible)
5 Dead Lifts 225M/155W
10 Double Unders or 50 Single Jump Rope
Mobility Workout
Watch the K-Star video below.
Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
“The Chief”
3 Power Cleans 135M/95W
6 Push Ups
9 Air Squats
Max rounds in 3 minutes
Repeat 5 cycles
Rest 1 minute between cycles
Skill Work
Practice Handstands and Forward Rolls
Click on the above line for a Forward Roll Demo.
Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
Run 1 mile for time
rest 10 minutes then:
Four Rounds for time of:
Walking Lunge 50 Meters
Sit Ups, 50 Reps
Stretching Workout
Aggressive Stretching for 10 – 15 minutes
Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
“CrossFit Total”
Back Squat 1 rep Max
Shoulder Press 1 rep Max
Dead Lift 1 rep Max
(3 Warm Up Sets + 3 Attempts on Max Lift) 15 min max time on each lift.
Saturdays Partner Workout will begin at 9am at both East and West locations. Please be on time for the Group Warm up or you will not be permitted to do the Workout.
Warm Up
Group Line Drills and Mobility
Workout of the Day (WOD)
Partner Workout
Row 1000 Meters (only one partner at a time)
then:
2 Rounds for time
Run 200 Meters (together)
50 Kettlebell Swings (only one partner at a time)
Run 200 Meters (together)
50 Burpees (only one partner at a time)
then:
Row 1000 Meters (only one partner at a time)
Coaches Notes: This workout is designed for 2 people at a time. They can break up the exercises that require one to perform the exercise at a time however they wish. Out-think, Out-last, Out-wit. Sometimes that will win the race. Remember to start and end the workout with a 1000 Meter Row for time as only one athlete can go at a time on the rower. Then both athletes have to run the 200 Meter track for time. Once BOTH athletes get back to the gym they can break up the 50 Kettlebell Swings (one at a time) as they wish. Then off to the races again both run the 200 Meters. Etc………
If by chance there is a Odd number then you can have a single athlete do the workout by cutting all the reps and lengths in half. For example start with a 500 Meter Row however Run the entire 200 Meters when you get back 25 Swings run 200 Meters 25 Burpees Etc……..
Warm Up
Joint Mobility and Line Drills
Strength Work
Max Effort Squat Clean and Jerk (10 Minute Cap)
Conditioning Work
AMRAP in 10 Minutes of:
250 Meter Row
5 Squat Clean and Jerk 135M/95W
Rest 10 Minutes then:
Row 5 Minutes for as many Calories as possible. (post comments)
Warm Up
Joint Mobility
Row 500 Meters
Workout of the Day (WOD)
“Cindy”
As Many Rounds in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Air Squats
Warm Up
Joint Mobility and Line Drills
Workout of the Day (WOD)
4 Rounds for time of:
200 Meter Run
100 Meter Farmers Walk 53M/35W
10 Wall Ball 20M/14W
20 Push Ups
20 Kettlebell Swings 53M/35W
20 Air Squats
20 Double Unders or 100 Singles
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