Met Con Day
January 21, 2010Warm Up Joint Mobility Light Stretching 10 Burpees Workout of the Day (WOD) AMRAP in 30 Mins 30 Double Unders 100 Meter Sprint Core 100 Ab Mat Sit Ups
Thrusters / Burpee Box Jumps
January 20, 2010Crossfit Affliction from Jorge Cruz on Vimeo. Warm Up Joint Mobility Light Stretching 500 Meter Row Workout of the Day (WOD) 7 Rounds for time: 7 Thrusters 95Men/65Women 7 Burpee Box Jumps 24″Men/20″Women Core 25 Glute Ham Sit Ups 25 Back Extensions CrossFit Affliction – Ft Lauderdale / Davie needs to inform that Saturday’s 9am [...]
Helen
January 19, 2010Warm Up Joint Mobility Light Stretching 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Helen” 3 Rounds for time of: 400 Meter Run 21 Kettlebell Swings 53M/35W 12 Pull Ups Core Work 100 Ab Mat Sits
Grace
January 18, 2010Warm Up Joint Mobilty Light Stretching 1000 Meter Row Workout of the Day (WOD) “Grace” 30 Clean & Jerks 135Men/95Women Skill Work (pick one) Practice Rope Climbs Muslce Ups Kipping Pull Ups Paleo Coconut Chocolate Chip Cookies 1/2 Cup Unsweetened Shredded Coconut 1/2 Cup Almond Meal 1/4 Cup Agave Nectar 1/4 Cup Coconut Oil 2 [...]
“Group Workout”
January 16, 2010Warm Up Joint Mobility Light Stretching Workout of the Day (WOD) 5 Rounds for time 15 Kettlebell Swings 53M/35W 15 Jumping Air Squats 15 Push Ups 15 Sit Ups 15 Dead Lifts 135M/95W 15 Double Unders or 75 Singles Todays Nutrition Workshop was a hit. I counted approx 30 members who showed up. Big Thanks [...]
Dead Lift / Shoulder Press / Front Squat
January 15, 2010Warm Up Joint Mobility Light Stretching 3 Rounds of: 5 Lunges (each side) 10 Jumping Air Squats 1 Lap around Building Workout of the Day (WOD) 21,15,9 for time: Dead Lifts 225Men / 135Women Shoulder Press 115Men / 75Women Front Squat 115Men / 75Women Core Work 2 Rounds of 15 Ab Wheel 25 Back Extensions
“Barbara”
January 14, 2010Warm Up Joint Mobility Light Stretching Row 1000 Meters Workout of the Day (WOD) “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
“Filthy 50″
January 13, 2010Warm Up Joint Mobility Light Stretching Workout of the Day (WOD) “Filthy 50” 50 Reps of the following for time: Box Jumps 24M/20W Jumping Pull Ups Kettlebell Swings 35M/26W Walking Lunges (each side) Knee to Elbows Push Press 45M/35W Back Extensions Wall Balls 20M/14W Burpees Double Unders or 250 Jump Rope
Power Cleans / Rowing
January 12, 2010Warm Up Joint Mobility Light Stretching 25 Burpees Strength Workout (SWOD) Power Clean 1 – 1 – 1 – 1 – 1 Daily Workout (DWOD) Ten 30 second Rows (30 second rest between efforts) Core Workout (CWOD) 25 Knee to Elbow 25 Back Extensions Iron Maven does it again Watch the bar path on these [...]
Push Press w/ Sprints
January 11, 2010Warm Up Joint Mobility Light Stretching 3 Rounds 10 Push Ups 10 Air Squats Strength Workout (SWOD) Push Press 1 – 1 – 1 – 1 – 1 Daily Workout (DWOD) Ten 50 Meter Sprints rest 1 minute between efforts Core Workout (CWOD) 50 Ab Mat Sit Ups 50 Leg Raises
