Warm Up Shoulder and Hip Mobility 3 Rounds NFT (not for time) 5 Pull Ups 10 Jumping Air Squats Workout of the Day (WOD) 5 Rounds for time of 3 Muscle Ups or 15 Pull Ups 15 Wall Balls 20Men/14Women 10 Handstand Push Ups 10 Power Snatch 135Men/95Women Cool Down Band Stretch
Warm Up Run 400 Meters Shoulder and Wrist Mobility Work on getting bar on front rack position Skill Work Practice Cleans with Light Weight Workout of the Day (WOD) “Elizabeth” 21-15-9 reps of Clean 135Men/95W Ring Dips Cool Down Band Stretch Coaches Notes: Cleans can be any type of Clean (Power or Squat). Dips must [...]
Warm Up Shoulder and Hip Mobility 500 Meter Row 3 Warm up sets of Thrusters Workout of the Day (WOD) 7 Rounds for time of 7 Thrusters 95/65 7 Burpees 7 Pull Ups Cool Down Band Stretch
Tonight is the LAST NIGHT to sign up for the USA Weightlifting Cert we are hosting on Saturday and Sunday Jan 29 and 30th with Coach Glenn Pendlay at CrossFit Affliction. This Level 1 Sports Performance Coach Cert will help you become more proficient in performing or teaching the Clean & Jerk and Snatch. [...]
Warm Up Shoulder and Hip Mobility Agility Drills Strength Workout Bench Press Max Reps 225Men/135Women Do at least 3 or 4 Warm Up sets at 50% prior to Work Set Football Combine Workout For time: 40 yard Sprint 40 yard Low Bar Prowler 90M/50W 40 Overhead Squats 95M/65W 40 yard Overhead Walk 95M/65W 40 Russian [...]
Sunday 12noon till 130PM we will have a Open Gym. Come by to do a Workout you missed or practice some lifts. Congrats to all the members of CrossFit Affliction for taking home the Broward County Affiliate Cup. It was a great event hosted by South Florida CrossFit with the most fit athletes in [...]
Warm Up Shoulder and Hip Mobility 2 Rounds NFT Row 300 Meters 5 Burpees 5 Lunges 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 Clean and Press 35M/26W 25 Pull Ups Cool Down Band Stretching
Warm Up Shoulder and Wrist Mobility Run 400 Meters NFT 3 Warm Up Sets Power Cleans 3 x 5 reps Strict Pull Ups Workout of the Day (WOD) 7 Rounds of: 7 Unbroken Power Cleans 115M/75W 7 Unbroken Chest 2 Bar Pull ups rest 5 minutes then: Conditioning Work 8 sets of: Row 20 seconds [...]
Warm Up Hip, Shoulder, Wrist Mobility Do at least 3 Warm Up Sets for each movement prior to Work Sets Workout of the Day (WOD) “CrossFit Total” Squat 1 Rep Max Shoulder Press 1 Rep Max Dead Lift 1 Rep Max The first attempt would be a weight you know you can do for [...]
Warm Up 500 Meter Row NFT Burgener Warm Up Workout 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 Olympic Class @ 630PM Only Snatch Grip Dead Lift 3x5reps Hanging Power Snatch [...]
