Warm Up Mobility and Line Drills Workout of the Day (WOD) 3 Rounds for time of: Row 5oo Meters 21 Sandbag Cleans 50M/35W 15 Sandbag Front Squats 50M/35W 9 Sandbag Lunges 50M/35W Run 400 Meters w/ Sandbag on Shoulder 50M/35W
Warm Up Mobility and Line Drills Strength Workout Floor Press 5 – 5 – 5 Conditioning Workout “Filthy 25” For time: 25 Box jump 24M/20W 25 Jumping pull-ups 25 Kettlebell swings 35M/26W 25 Walking Lunge Steps 25 Knees to elbows 25 Push press 45M/35W 25 Back extensions or Supermans with 2 second hold 25 Wall [...]
Warm Up Mobility Workout of the Day (WOD) Run 1 mile or Row 2000 Meters Rest 3 mins Run 800 Meters or Row 1000 Meters Rest 3 mins Run 400 Meters or Row 500 Meters Skill Work Practice Kipping Pull Up / Rope Climbs / or Muscle Ups Optional Workout ******** Athletes Choice If you [...]
Warm Up Mobility and Line Drills Strength Workout Dead Lifts 3 – 3 – 3 Conditioning Workout 5 Rounds for time of 7 Power Clean 115M/75W 7 Box Jumps 30M/24W Cool Down Band Stretch and Roll Out Coaches Notes: On Strength Workout be sure athletes do at least 3 or 4 Warm Up Sets on [...]
Warm Up Mobility and WOD Prep Workout #1 Sectional Workout Week #6 AMRAP in 7 Minutes 3 Thrusters 100M/65W 3 Chest to Bar Pull Ups 6 Thrusters 100M/65W 6 Chest to Bar Pull Ups 9 Thrusters 100M/65W 9 Chest to Bar Pull Ups 12 Thursters 100M/65W 12 Chest to Bar Pull Ups 15 Thrusters 100M/65W [...]
Warm Up Mobility and Line Drills Strength Workout (15 min cap) Push Press 5 – 5 – 5 rest 5 minute then: Conditioning Workout 1000 Meter Row, 10 KB Swings, 2 Burpees 800 Meter Row, 8 KB Swings, 4 Burpees 600 Meter Row, 6 KB Swings, 6 Burpees 400 Meter Row, 4 KB Swings, 8 [...]
So I decided to run a 8.4 mile Spartan Race in Miami which consisted of trail running along with a obsticale course. If you could not pass a certain task such as climbing a wall or even putting tegether a rubix cube you would also be required to do 30 Burpees (wonder where they got [...]
This Saturday CrossFit Affliction West side is closed however if you wish to workout you can go to The Playground Gym / CrossFit Fort Lauderdale for the 9am class. If anyone wants to do the Sectional Workout and get validated Coach Brian will be staying open an hour late at The Playground Gym / CrossFit [...]
Warm Up Mobility Burgener Warm Up w/ PVC Strength and Skill Work Snatch (anyhow) 1 rep max (15 min cap) rest 10 mins then: Conditioning and Endurance Work 7 Rounds for time (15 min cap) 7 Power Snatch 115M/75W 7 Box Jumps 24M/20W Cool Down Band Stretching
Warm Up Mobility Row 500 Meters Go over Movements and Standards Workout of the Day (WOD) Complete as many rounds and reps as possible in 20 minutes of: 5 Power Cleans 145Men/100Women 10 Toe 2 Bar 15 Wall Balls 20Men/14Women Cool Down Band Stretch Coaches Notes : If the athlete wishes to get validated they [...]
