Met Con Day Run or Row 5K Post time in comments: Sorry I have not been keeping up on posting the times. I have been slammed getting ready for the Grand Opening WOD and BBQ for tomorrow. Lisa M, Chris K, and I ran the 5K at 7am. It was lots of fun. We were [...]
You met "Cindy" you met "Nancy" now meet the 3rd Wicked Witch of West Ft Lauderdale. "Lynne"Five rounds for max reps of:Body weight bench pressPull-upsPost reps for both exercises in all rounds. Steve Low 205# Bench Press 16,14,13,10,8 Pull ups 23,20,23,22,25Steve B 205# Bench Press 10,8,9,8,8 [...]
"Filthy Fifty" For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Post time to comments. Chris K scaled 25:30Brian P [...]
You thought "Cindy" was bad – wait till you meet her sister "Nancy". “Nancy"Five rounds for time of:400 meter run95 pound Overhead squat, 15 repsPost times in comments: Several People were missed and hope to see them tomorrow. Very tough WOD. Lisa M [...]
"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats Post how many rounds completed in comments: Lisa M 18 rounds + 5 pull ups scaled jumping pull upsBrian P 3 rounds 5 minutes 1 st time crossfitter. great job!!!!!!!!!!!!!!Trish M 12 [...]
"Rest Day" Monday will be a Gymnastic Day. Give you a hint on the WOD. Its named after a girl beginning with a "C". Anyone figure it out yet????
Tabata Fight Gone Bad 5 Consecutive 8 Round Tabatas of (20 seconds on 10 seconds off) Row Machine Jump Box Kettlebell Swing Push Press Wall Ball click below to watch similar WOD complements of CrossFit.com Tabata Fight Gone Bad…[wmv][mov] Today was a great WOD. Good group showed up and we all had a blast! Notice [...]
Remember Everyone. Tomorrow Saturday @ 1030am we are holding a FREE Group Session Boot Camp Style Workout. It is Free for everyone. Bring your friends along with plenty of water and a towel. Join the CrossFit Community – its addictive. Its suitable for ALL levels. Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps [...]
"Michael" If you want to know who Michael is "click on his name" Three rounds for time of:Run 800 meters50 Back Extensions50 Sit-ups Post time to comments. Lisa M 21:41Steven B 23:32Heather 7:54 scaledTrish 15:45 scaledAngel 13:05Jeff 22:35Manny [...]
Start with a 500 Meter Row Complete each exercise with Rounds of Reps Listed15-13-11-9-7-5-3 Pull UpsBox Jumps 24" Men 20" WomenKettlebell Swing 54# Men 30# WomenBurpeesDumbell Thrusters 30# Men 20# Women End with a 500 Meter Row Post Comments for time: Today was a absolute Brutal Workout of the Day (WOD). Here are the [...]
