Sunday 02/01/09 “Rest Day”
January 31, 2009Superbowl Sunday!!! Good Day to take off to Rest and Recover from an intense week of WODs (workouts of the day). Good Luck Steelers.
Saturday 01/31/09 “Group Workout”
Warm up Four Rounds of each (20 sec on 10 sec off) Tabata Air Squats Tabata Sit Ups then PVC Pipe Bear Complex 10 reps then 800 Meter Run Workout of the Day (WOD) Fixed Card Game     (30 Minutes) We set out a deck of cards. When you pull a card you do the [...]
Friday 01/30/09 WOD
January 29, 2009Warm Up Run 800 Meters Workout of the Day (WOD) "Ladder" (30 minutes) Alternate each exercise and go up in reps as you continue as if you are climbing a ladder. Continue as high as you can go for 30 minutes. Push Ups 1 - 2 – 3 – 4 – 5 – 6 – [...]
Thursday 01/29/09 WOD
January 28, 2009Warm Up (3 Rounds) Air Squat Push Ups Pull Ups Back Extensions Workout of the Day (WOD) Back Squat 10-8-6-4-2 Rest as needed then: Row 500 Meter 25 Wall Ball Run 400 Meter 25 Wall Ball 50 Double Unders or 200 Single Jump Rope 25 Wall Ball Core Ab Wheel 2 x 10 – 15 [...]
Wednesday 01/28/09 WOD
Warm Up 100 Jump Rope 21,15,9 of the following: PVC Thrusters PVC Press Workout of the Day WOD Shoulder Press 10-8-6-4-2 Rest as needed then: "Fran"21,15,9 of the following for time: Thrusters 95#M/65#W Pull Ups Core 2 Rounds of: 25 Glute Ham Sit Ups 25 Back Extensions [...]
Tuesday 01/27/09 WOD
January 26, 2009Warm Up (15 Minutes) 100 Meter Walking Lunges 10 Push Ups 100 Meter Run 10 Air Squats 50 Jump Rope 25 Sit Ups Workout of the Day (WOD) Dead Lift 10-8-6-4-2 Rest as needed then: 2 Rounds (Helen)Run 400 Meters21 Kettlebell Swings12 Pull Ups Core 50 Leg Raises 50 Ab Mat Sit Ups [...]
Monday 01/26/09 WOD
January 25, 2009Warm Up 800 Meter Run 50 Ab Mat Sit Ups 50 Back Extensions Workout of the Day (WOD) Bench Press 10-8-6-4-2 Rest as needed then: 5 Rounds (Cindy) for time: 5 Pull Ups 10 Push Ups 15 Air Squats Core 50 Glute Ham Sit Ups Today was a record day for us at CrossFit [...]
Sunday 01/25/09 “Rest Day”
January 24, 2009Today is a day to Rest and Recover from our Social Gathering at the Florida Cigar Company in Ft Lauderdale. We had a great time and we wanted to thank everyone for coming out. Even though we all Bust Out when we are at the gym training – We also like to cut loose [...]
Saturday 01/24/09 “Group Workout”
January 22, 2009Saturday @ 9am “Group Workout” As Many Rounds As Possible (AMRAP) in 30 Minutes 10 Jump Box 10 Kettlebell Swing 10 Air Squat 10 Push Ups 10 Double Unders or 30 Single Jump Rope Meet some of our Clients in action. Christy “Socks” loves Air Squats. Danielle and Lisa on the Concept 2 Rowers Dr [...]
Friday 01/23/09 WOD
January 21, 2009For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps Coach Heidi demos for the class as they prepare for the WOD. Heather was the first out the door during the Group Workout. For all [...]
