Saturday 07-31-10 CrossFit Afflictoin – Davie (West Location) will be closed for the soft opening of “The Playground Gym” / CrossFit Fort Lauderdale (East Location). “The Playground Gym” aka CrossFit Fort Lauderdale will be offering FREE Workouts for EVERYONE beginning at 9am, 10am, and 11am. on Saturday 07-31-10. The Playground Gym is located at 525 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “Tabata Something Else” 8 sets of each, 20 seconds on 10 seconds rest: Pull Ups Sit Ups Push Ups Air Squats Our Sister Location “The Playground Gym / CrossFit Ft Lauderdale” will be open this Saturday 7-31-10. We will be hosting Free Workouts [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “300 Workout” 25 Pull Ups 50 Dead Lifts 135M/95W 50 Push Ups 50 Box Jumps 24M/20W 50 Floor Wipers 135M/95W 50 Kettlebell Cleans 35M/26W 25 Pull Ups Train like a Gladiator!
Warm Up Joint Mobility and Line Drills Workouts of the Day (WOD) Full Snatch on the minute for 15 minutes rest 5 minutes 100 Russian Kettlebell Swings for time 70M/53W rest 5 minutes 50 Meter Burpee Broad Jumps for time Coaches Notes: Full Snatch = Focus on Technique and dont worry about the weight. If [...]
Warm Up Joint Mobility and Line Drills Strength and Conditioning Workout 7 Rounds of: 7 Unbroken Power Cleans 115M/75W 7 Unbroken Chest 2 Bar Pull ups rest 5 minutes then: 8 sets of: Row 20 seconds on 10 second rest post your total meters for score Your goal is to give yourself enough rest to [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “Airforce WOD” For time: 20 Thrusters @95#/65# 20 Sumo Deadlift High Pulls @95#/65# 20 Push Jerks @95#/65# 20 Overhead Squats @95#/65# 20 Front Squats @95#/65# ***Begin with 4 burpees and every minute on the minute drop the bar and do 4 burpees until [...]
Quick update on The Playground Gym / CrossFit Fort Lauderdale (East side location). Most of the equipment has been delivered and we are in the process of hanging climbing ropes, rings, racks, etc… Saturday July 31, 2010 we will be hosting Free Workouts starting at 9am and ending at 12noon. CrossFit Affliction ( West Location) [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 5 Rounds of: In 2 minutes Sprint 100 Meters 5 Burpees Max Kettlebell Swings 70M/53W Amount of Swings = Score Rest 2 Minutes between Rounds
Warm Up Joint Mobility and Line Drills Strength Work Bench Press 5 – 5 – 5 Conditioning Work 50-40-30-20-10 Burpees Sit Ups
Warm Up Joint Mobility and Line Drills Strength Work Back Squat 3 – 3 – 3 Speed and Conditioning Work 400 Meter Run x 1 100 Meter Run x 2 50 Meter Run x 4 approx 1 minute rest between efforts. Skill Work Practice Hand Stands On Strength WOD = be sure to do at [...]
