Warm Up: 150 Jump Rope 50 Ab Mat Sit Ups 50 Back Extensions Workout of the Day (WOD) Tabata These: Eight Intervals of each exercise 20 seconds of work and 10 seconds of rest:Â (The entire workout will take 20 minutes) Box Jumps 24#M/20#W Rowing Machine Dead Lift 95#M/65#W Back Squat 95#M/65#W Push Ups Core [...]
Workout of the Day (WOD) Complete as many rounds in 30 minutes of: 15 reps Kettlebell Swings 53#M/35#W 25 reps Ab Mat Sit Ups 100 Meter Run Rhett shows what active shoulders look like. Gayle was excited to be done with todays WOD. This picture was approved by her agent for viewing on our website. [...]
Warm Up Air Squats Pull Ups Push Ups Back Extensions Workout of the Day (WOD) For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups 30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups 50 GHD Sit-ups 50 Hip & Back Extensions [...]
Warm Up 5 Rounds of 7 Medicine Ball Cleans 7 Push Ups Workout of the Day Hang power clean 1-1-1-1-1-1-1 reps Rest as needed then: 1000 Meter Row for time
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Today we split up into groups of two. Both Partners run together and once they BOTH get back they begin the exercise. Only one partner can perform the exercise at a time. When parnter #1 needs a break partner #2 begins. Once the 100 reps is complete BOTH partners do a 200 Meter Run and [...]
Workout of the Day (WOD) Run or Row 5 K Today is a Met Con Day. Choose your poison. Run or Row 5K or mix and match. For example Run 2K and Row 2K or Run 1K and Row 3K, etc……..
Warm Up 400 Meter Run Push Up Air Squats Back Extensions Workout of the Day (WOD) Ten rounds for time of: 15 Deadlifts 135#Men/95#Women 15 Push ups Skill Practice the Snatch New Members “Doc” Jeff and Christy tear up today’s WOD. They just relocated from Atlanta where they trained at CrossFit Smyrna. Spinelli made a [...]
Pick and choose the workout that suites you best while on the road or if you just cant make it to CrossFit Affliction – Ft Lauderdale. Run 1/2 mile 50 air squats – 3 rounds. 10 push-ups 10 sit ups 10 squats – 10 rounds. 200 air squats for time. “Susan” Run 200m 10 squats [...]
Warm Up Spinning 10 Min Burgener Warm Up Workout of the Day (WOD) Four rounds for time of: 200 Meter Run 100 Meter Farmers Walk 53#Men/35#Women 10 Wall Ball 20Men/14Women 20 Push Ups 20 Kettlebell Swing 53#Men/35#Women 20 Air Squat 250 Meter Row Core 50 Floor Sweepers for time Yajira and Jenny pushing it [...]
