Warmup Joint Mobility Stretching followed by 3 Rounds Row 250M 10 Push Ups 10 Air Squats Workout of the Day Overhead Squat 5-5-5 followed by “Cindy” AMRAP in 20 Min 5 Pull Ups 10 Push Ups 15 Air Squats Here are a couple shots from the Olympic Weight Lifting seminar this weekend: (You can find [...]
WOD AMRAP in 24 hrs: Rest
Coach Daniel Camargo will be teaching a weight lifting seminar THIS SATURDAY at our box. Class starts promptly at 9:00am. Only 2 Spots Left!
Warm Up 2 Rounds: Row 250m Run 200m 10 Push Ups 10 Air Squats Workout of the Day (WOD) Bench Press 5-5-5 Rest as needed, then: “Lightning Bolt” 4 x 100 Meter Sprints 2 x 200 Meter Sprints 1 x 400 Meter Sprints 1 x 800 Meter Sprints
Warm Up 3 rounds of Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) Front Squat 3-3-3-3-3 Rest as needed, then: 50 Burpees for Time Rest 3 Minutes 50 Pull Ups for Time Rest 3 Minutes 50 Knee to Elbows for Time
Warm Up 25 Burpees* Workout of the Day (WOD) As Many Rounds As Possible (AMRAP) in 30 minutes: 15 Kettlebell Swings (53# M/35# W) 25 Ab-Mat Sit Ups 10 Double Unders or 50 Single Jump Ropes *These burpees are ALSO courtesy of Mark Friedman who has yet to return to the gym since his vacation.
Warm Up 25 Burpees* Workout of the Day (WOD) 10 Rounds for Time: 15 Deadlifts (135# men/95# women) 15 Push Ups *These burpees are courtesy of Mark Friedman and his inability to make it to the gym. Dead lift shots from the Challenge. You can see more in the pics/vids section.
Photos from the 2009 challenge!
Warm Up 4 Rounds Row 250 Meters Run 200 Meters Workout of the Day (WOD) 4 Rounds for time of: 50 Box Jumps 24M/20W 50 Thrusters  55M/35W Core Work 100 Ab Mat Sit Ups Check out the pictures from the challenge here!
42 Athletes from CrossFit Affliction, Crossfit SFBB, CrossFit 305, CrossFit North Miami Beach, CrossFit Threshold, CrossFit Hardcore, CrossFit Blaze, and CrossFit Weston all showed up for a friendly fun day of CrossFit Training. “Affliction Chipper” Row 500 Meters 25 Box Jumps 24″Men / 20″Women 400 Meter Sprint 25 Dead Lifts 185# Men / 135# Women [...]
