Friday 05/01/09 WOD
April 30, 2009Warm Up Daily Warm Up Workout of the Day (WOD) 5 Rounds for time of Row 500 Meters Run 400 Meters Rest as needed then: Overhead Squat 3 – 3 – 3 – 3 Core Work 100 Ab Mat Sit Ups
Thursday 04/30/09 WOD
Warm Up (3 Rounds) Run 100 Meters 10 Overhead Squats w/PVC Pipe 10 Push Ups 10 Sit Ups Workout of the Day (WOD) AMRAP (as many rounds as possible) in 20 Mins 15 Ring Push Ups 12 Ring Dips 9 Push Press 115M / 85W *if you cant do ring push ups or ring dips [...]
Wednesday 04/29/09 WOD
April 28, 2009Warm Up 400 Meter Run 3 Rounds of “Cindy” (no time) 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Core Work (3 Rounds) 25 Glute Ham Sit Ups 25 Back Extensions [...]
Tuesday 04/28/09 WOD
April 27, 2009Warm Up (3 Rounds) 100 Meter Row 10 Push Ups 10 Sit Ups 10 Air Squats Workout of the Day (WOD) 7 Rounds of the following for time: 7 Thrusters 95M / 65W 7 Burpee Box Jumps Core Work 50 Floor Sweepers for time
Monday 04/27/09 WOD
April 26, 2009Warm Up Run 800 Meters or Row 1000 Meters Samson Stretch Light Dead Lifts for 3 sets Workout of the Day (WOD) Dead Lift 3 – 3 – 3 – 3 (70%of max) Rest as needed then: “Black Jack” Push Ups Sit Ups 20 1 19 2 18 3 …………… 2 19 1 20 total [...]
Saturday Night @ Gatsby’s (Davie) CrossFit Affliction Social
We had a great turn out with almost 50 party goers coming out to show off that new CrossFit Look!!! See for yourself Yes I did take pics of the guys too. We all had a great time at the Social Gathering. Its not all about killing ourselves in the gym doing burpees, dead lifts, [...]
Saturday 04/25/09 “Group Workout”
April 25, 2009Warm Up (2 Rounds) 100 Meter Run 10 Air Squats 50 Meter Lunge 50 Meter Mule Kicks 10 Push Ups 50 Meter High Knees 50 Meter Backwards Run 25 Sit Ups * Yes – that is our Warm Up!!!! 2 Rounds of it. Hence our Warm Up is harder than most Workouts. Workout of the [...]
Friday 04/24/09 WOD
April 23, 2009Warm Up Row 500 Meters 2 sets of 15 – 20 Back Extensions Burgener Warm Up Workout of the Day (WOD) "DT" Five rounds for time of:155#Men / 115#Women Deadlift, 12 reps155#Men / 115#Women Hang power clean, 9 reps155#Men / 115#Women Push jerk, 6 reps
Thursday 04/23/09 WOD
Warm Up Daily Warm Up Workout of the Day (WOD) 3 Rounds for time 500 Meter Row 21 Burpees 400 Meter Run Rest as needed then: As many reps as possible in 2 mins of Pull Ups.
