Warm Up Joint Mobility Light Stretching 2 Rounds of 50 Jump Rope 15 Thrusters 45M/35W 5 Pull Ups Workout of the Day (WOD) Complete as many rounds in 20 minutes of; Run 400 Meters 40 Wall Ball 20M/14W Skill Work Practice Overhead Squat or Practice Snatch Lands Core Work 100 Ab Mat Sit Ups
Warm Up Joint Mobility Light Stretching 500 Meter Row Strength Workout (SWOD) 10 Minute Time Limit to perform 1 Rep Max Ground to Chest 1 Rep Max Chest to Overhead *Be sure to do a few warm up sets Daily Workout (DWOD) 5 Rounds for time of 7 Squat Cleans from floor 50% of 1 [...]
Warm Up Joint Mobility Light Stretching 3 Rounds of 250 Meter Row 20 Overhead Squats w/ pvc pipe Workout of the Day (WOD) 3 Minutes Max Box Jump 24M/20W 1 Minute Rest 3 Minutes Max Pull Ups 1 Min Rest 3 Minutes Max Thrusters 115M/85W Core Work 25 Knee to Elbows
Warm Up Joint Mobility Light Stretching 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) Every 2 minutes for 4 rounds of: Run 150 Meters 5 Rolling Burpees Max Rep Kettlebell Swings 72M/53W Core Work 2 Rounds of 25 Glute Ham Sit Ups 50 Back Extensions
It was great to be a part of this great event. The Florida Sectionals is the beginning stage for the CrossFit Games. We are very proud to say John, Justin, and April are part of our gym as they all worked their tails off while competing with over 200 other Athletes. We also wanted to [...]
Congratulations to all the athletes competing at the Florida Sectionals this weekend. John, Justin, and April are representing well.
Reminder!!!! We will be closed this Saturday for the Sectionals which will be held at BGI in Palm Beach. Several of our members will be competing along with several of our Coaches will be assisting in this great event. Wish them luck. Warm Up Joint Mobility Light Stretching 3 Rounds 10 Push Ups 10 Air [...]
Warm Up Joint Mobility Light Stretching 2 Rounds Row 250 Meters 25 Overhead Squats (PVC Pipe) 15 Back Extensions Strength Work (SWOD) Thruster Max Weight (3 attempts) Daily Workout (DWOD) 6 Rounds for time Run 400 Meters 10 Burpees
Warm Up Joint Mobility Light Stretching 2 Rounds of 10 Jumping Lunges 10 Push Ups 10 Jumping Air Squats Row 250 Meters Workout of the Day (WOD) “Jack Hammer” 60 KB Swings 53M/35W 50 Box Jumps 24M/20W 40 Wall Balls 20M/14W 30 Pull-ups 20 GHD Sit-ups 10 Snatches 115M/65W (squat or power) 100ft Overhead Lunge [...]
Warm Up Joint Mobility Light Stretching Run 800 Meters or Row 1000 Meters Workout of the Day (WOD) For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups
