Warm Up Joint Mobility Light Stretching 10 Burpees Strength Workout (SWOD) Deadlifts 5 – 5 – 5 Daily Workout (DWOD) 3 Rounds for time 500 Meter Row 400 Meter Run Core Workout (CWOD) 2 Rounds 25 Knee to Elbows 30 Second Plank Holds
Warm Up Joint Mobility Light Stretching 3 Rounds of: 10 Push Ups 10 Air Squats 200 Meter Run Workout of the Day (WOD) 4 Rounds for time 200 Meter Run 100 Meter Farmers Walk 53M/35W 10 Wall Ball 20M/14W 20 Push Ups 20 Kettlebell Swings 53M/35W 20 Squats 20 Double Unders
Warm Up Joint Mobility Light Stretching 1000 Meter Row Workout of the Day (WOD) 5 Rounds for time 5 Thrusters 155M/105W 5 Muscle Ups 400 Meter Run Sub the 5 Muscle Ups with 25 Pull Ups for scaled version
Remember the only classes today (Monday) will be 8am, 9am, 10am, and 5pm. All other classes canceled. Warm Up Joint Mobility Light Stretching 3 Rounds of 10 Push Ups 10 Air Squats 50 Jump Rope Strength Workout (SWOD) Front Squats 3 – 3 – 3 Daily Workout (DWOD) “Annie” 50 – 40 – 30 – [...]
Wanted to thank CrossFit North Miami Beach for hosting the Winter WOD. Several of our members went down to participate and hang out with some other CrossFitters from around the area.
Group workout begins at 9am sharp. We were also invited to travel down to North Miami CrossFit to partake in the Winter WOD at 11am. Warm Up Joint Mobility Light Stretching Workout of the Day (WOD) Kettlebell Swings 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 [...]
On Monday 02-15-10 (President’s Day) our hours will be 8am, 9am, 10am, and 5pm, — 11am canceled!!! —6pm canceled!!!!—7pm canceled!!!! Again the only classes will be 8am,9am,10am,5pm. Warm Up Joint Mobility Light Stretching 1000 Meter Row Workout of the Day (WOD) Clean 1 rep max Bench Press 1 rep max Overhead Squat 1 rep max [...]
Warm Up Joint Mobility Light Stretching 10 Burpees Workout of the Day (WOD) Run 1 Mile Row 2000 Meters 100 Double Unders Run 800 Meters Row 1000 Meters 50 Double Unders Run 400 Meters Row 500 Meters 25 Double Unders
Warm Up Joint Mobility Light Stretching 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Kelly” Five Rounds for time of: 400 Meter Run 30 Box Jumps 24M/20W 30 Wall Ball 20M/14W Core Work 50 Back Extensions 50 Ab Mat Sit Ups If you want to [...]
Warm Up Joint Mobility Light Stretching 3 Rounds Row 250 Meters 10 Jumping Air Squats 10 Back Extensions Workout of the Day (WOD) 10 Rounds for time: 10 Dead Lifts 185M/115W 10 Push Ups Skill Work Practice Hand stands Core Work 25 Ab Wheel If you want to super size this WOD go Heavier on [...]
