Friday 08/22/08 WOD
August 21, 2008Workout of the Day (WOD) Four rounds, each for time of: 800 meter runRest as needed between efforts. Post times for each round to comments.
Plantation SWAT does Fight Gone Bad.
Congrats on Plantation SWAT for coming in and doing the Workout called “Fight Gone Bad”. Welcome to CrossFit Guys. Heres the top scores Craig B   219 Jay K       214 Darren B 211 Greg M    202 Brian R    199 Brian M    187 Bob E     168 Tom B      135 Curtis R    129 Jeff S       124 Chad F     [...]
Thursday 08/21/08 WOD
August 20, 2008Workout of the Day (WOD) “Diane” 21-15-9 reps of: 225 pound Deadlift     155#Deadlift for Women Handstand push-ups  or bridged for scaled down Post time to comments. Steve B 10:01 Heidi B   9:53 bridged hspu Here is a cool video when Muscle and Fitness Magazine did a take on CrossFit. Click on the link below. [...]
Wednesday 08/20/08 WOD
August 19, 2008Workout of the Day (WOD) “Fight Gone Bad!” You know the rules. 17 minutes of Fun!!!! Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Add your points and post them to comments And the results [...]
Tuesday 08/19/08 WOD
August 18, 2008Workout 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 depending on weather. Post rounds completed to comments. Steve S 75# Cleans and Run    2 rounds + 15 cleans Jon         55# Cleans and Run   3 [...]
Monday 08/18/08 WOD
August 17, 2008Hurricane “Fay” will not stop our WOD. We are open. No excuses!!!! Get in here and lets train. Maybe we can do a 5k for a warm up. Workout of the Day (WOD) For time: 40 Ring Pull-ups     scaled Pull up or Jumping 40 Ring Dips          scaled seated dips 40 Ring Push Ups   scaled [...]
Sunday 08/17/08 “Rest Day”
Spent some time at the Fort Lauderdale Beach. Hope everyone is well rested – this week is gonna be fun.
Saturday 08/16/08 Boot Camp WOD
August 15, 2008Boot Camp Workout of the Day (WOD) Team Workout / Groups of Two Both teammates Run 200 Meters Once both Teammates complete the 200 Meter Run They begin the following exercises / only one Teammate can perform at a time 100 Pull ups 200 Push ups 300 Sit ups 400 Air Squats Finish up with [...]
Friday 08/15/08 WOD
August 14, 2008Workout of the Day (WOD) Olympic Lifts today. Overhead Squat 3-3-3-3-3-3-3 reps Post loads to comments. We missed a lot of members today. Neal, Gayle, Joe G, Heather, Chris K, Dave L, Angel, Lydia, where you guys at? You know the rules. You join you need to come in and train. This isnt like Goldz [...]
“Broward Sheriff’s Office SWAT” does “Fight Gone Bad”
Broward Sheriff’s Office SWAT Team takes on “Fight Gone Bad” Workout Fight Gone Bad = 5 Stations of Row, Wall Ball 20#, Sumo Deadlift High Pull #75, Jump Box 20″ and Push Press 75#. Complete each exercise for one minute, after the minute is up you switch to the next exercise. The clock does not [...]
