Warm Up Joint Mobility and Line Drills Strength Work Bench Press 1 Rep Max Back Squat 1 Rep Max Conditioning Work Run 1 Mile for time Be sure to do at least 2 or 3 warm up sets prior to work sets. This is a 1 Rep max following our 5-3-1 Program so everyone should [...]
Warm Up Joint Mobility and Line Drills Workout of the Day Run 400 Meters then: 3 Rounds of 15 Power Snatches 95M/65 Women 35 Double Unders then 400 Meter Run so start and end with 400 Meter Row with 3 Rounds of Snatch and DUs in between Skill Work Practice L Holds or Overhead Squats [...]
Warm Up Joint Mobility and Line Drills Strength Work Shoulder Press 1 Rep Max Dead Lift 1 Rep Max rest then: 1000 Meter Row (optional) Back Extensions (optional) Band Stretch (optional) Be sure to do at least 2 or 3 warm up sets prior to work sets. This is a 1 Rep max following our [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 5 Rounds of: In 3 minutes Run 250 Meters (1 Lap) 5 Burpees As many Wall Balls as possible 20M/14W = Score Rest 3 minutes Cant thank everyone enough for taking the time to come out and help lay the floor and build [...]
Warm Up Joint Mobility and Line Drills Strength Work Back Squat 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Conditioning Work AMRAP in 15 minutes 7 Back Squats 135M/95W 7 Burpee Box Jumps 24M/20W rest 5 minutes then: 100 Meter Sprints x 3 @ 80% or more This week its a [...]
If anyone is available this Sunday @ 10am till ? we are going to meet at the New Eastside Location CrossFit Ft Lauderdale (just added to the Main Site) aka “The Playground Gym”. We need some help laying out the rubber mats along with plywood platforms. We are also in need of help building more [...]
Warm Up Joint Mobility and Line Drills Strength Work Bench Press 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Conditioning Work 40-30-20-10 Push Ups Toe 2 Bar Overhead Squat w/pvc pipe Skill Work Practice Kipping Pull Up or Muscle Up
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “Eva” 5 Rounds for time of: Run 800 Meters 30 Kettlebell Swings 70M/53W 30 Pull Ups Enjoy the video of some of our CrossFit Affliction Athletes at work. If you are interested in being a part of it contact us for a [...]
Warm Up Joint Mobility and Line Drills Strength Work “Dead Lift” 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Conditioning Work “Dead Mans Row” In 12 minutes Row 2K and whatever time is left over Max Rep Dead Lifts 275M/185W rest 5 minutes then: Max Double Unders in 2 minutes Core [...]
Warm Up Joint Mobility and Line Drills Strength Work “Shoulder Press” 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Deloading Conditioning Work “Lucky 13″ 8 Minutes of 7 Squat Cleans 135M/95W 7 Chest Slapping Push Ups 2 Minutes of Pull Ups 2 Minutes of Double Unders 1 Minute of Burpees Core [...]
