Meet at 9:30 AM @ Central Park. Workout of the Day (WOD) Three rounds for time: Run 400 meters Rest 2 minutes Steve Low   1:14 – 1:18 - 1:26 Jeff G           1:21 - 1:15 - 1:21 Dave L         1:38 -   ?   -    ? Steve B        1:15 - 1:21 - 1:27 Heidi B         1:30 - 1:31 [...]
Today is a great day to Rest. Monday “Labor Day” we will be meeting at Central Park in Plantation for some Sprints and a Jog at 10am depending on the weather. It will be a fun day so everyone should come out. Time to get Mid-Evil. 250 pound tire flips and jumps. Everyone tore up [...]
Boot Camp will begin at 11am Sharp. Please be early. Today was a small Group Workout called “Dirty Thirty” 30 reps of the following for time Wall Ball Jump Box Hanging Clean to Push Press Jumping Pull Ups Sit Ups with Weight Kettlebell Swing Kettlebell High Pull Push Ups Burpees We will possibly have only [...]
Workout of the Day (WOD) Ten rounds for time of: 12 Burpees12 Pull-ups Post time to comments. Neal 22:34 half jumping pull ups due to ripped handGayle 26:30 jumping pull upsJeff G 28:39 prescribedJennifer 22:53 jumping pull upsGidget 27:06 [...]
Workout of the Day (WOD) Complete as many rounds in 20 minutes as you can of: 95 pound Clean and Jerk, 15 reps Run 400 meters or Row 500 meters Post rounds completed to comments. Core work:Â Â 3 Rounds of Knee to Elbows or Leg Raises 3 Rounds of Back Extensions Morning crew – Brian, [...]
Workout of the Day (WOD) “Helen” 3 rounds for time: 400 m. run 21 KB swings (53#/36#) 12 pull ups And the results are in. Great job everyone. Prescribed Steven B 10:38     Neal   9:12    Steve Low 12:23 Jeff G      14:54   Heidi B 11:56         Ryan      10:06 Manny     18:09    Steve L 13:33 Scaled Steve [...]
Workout of the Day (WOD) For time: Row 1000 meters 25 Burpees Row 750 meters 50 Burpees Row 500 meters 75 Burpees Post time to comments. Manny   35:25         Jon    42:20    Ryan   26:19 Gidget   42:51  Steve Low   28:10   Steve S 35:43 Heidi      31:31      Dave L   31:33   Steve [...]
Workout of the Day (WOD) Bear Complex 5 Rounds of 7 Reps of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Rest as needed between rounds Post loads: Click on the Demo video thanks to CrossFit HQ. Bear Complex WOD…[wmv][mov]Â w/f safe Steve S Â Â 65-65-65-65-75 Brian P Â [...]
Good Day to relax and do nothing. Next week will be another Fun and Challenging Week of Workouts.
Today is a Make up day for some who missed last week / a Boot Camp for some of those who wish to participate. Today’s WOD was a version of “Linda” 5-4-3-2-1-2-3-4-5 Reps of: Dead Lift Bench Press Squat Clean For Time: Great Weight Lifting Day which turned Met Con when we put a Stop [...]
