Warm Up Mobility 3 – 4 Light Sets of each movement Strength Workout Front Squats 12 x 2 Reps @ 70% Dead Lifts 10 x 1 Rep @ 80% rest 10 mins then: Conditioning Workout 40 Meter Prowler High Bar x 5 times 180Men/90Women rest 2 approx 2 min between efforts Cool Down Band Stretch [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) #1 “Unbroken 2.0” by OPT 7 Rounds for time of: 4 Handstand Push Ups 5 Squat Cleans 155M/105W 6 Chest to bar Pull Ups 7 Kettlebell Swings 70M/53W Workout of the Day (WOD) #2 (after 10 min rest) 2 Rounds for time of: 100 [...]
Saturday Group Workout @ 9am will begin with a 20 min Stretching Routine so please be on time. The Sectional Workout will be hosted at The Playground Gym / CrossFit Fort Lauderdale at 11am SHARP!!!!! Anyone who can help out Coaching Please be there about 10 minutes early Good Luck Athletes. Warm Up Group Stretching [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) With 4 Min Clock Run 400 Meters then Max Rep Wall Ball 20M/14M Rest 1 Min With 4 Min Clock Run 400 Meters then Max Rep Shoulder Press 95M/65W Rest 1 Min With 4 Min Clock Run 400 Meters then Max Rep Double Unders [...]
Warm Up Mobility Do 3 or 4 Warm Up Sets prior to work sets Strength Workout (20 Min Cap) Back Squats 1 – 1 – 1 Dead Lift 1 – 1 – 1 Conditioning Workout 8 Rounds (15 Min Cap) 5 Front Squats 135M/95W 5 Burpees Cool Down Band Stretch
Warm Up Mobility and Line Drills Sectional Workout #4 As many rounds and reps in 10 minutes 60 Bar-facing burpees 30 Overhead squats 10 Muscle-ups or Modified Version Workout As many rounds and reps in 10 minutes 60 Burpees 30 Wall Balls 20M/14W WOD#2 As many rounds and reps in 10 minutes 50 Double Unders [...]
Warm Up Shoulder Mobility 3 – 4 Light Warm Up Sets Bench and Shoulder Press Strength Workout (10 Minute Cap on each Movement) Bench Press 1 – 1 – 1 Shoulder Press 1 – 1 – 1 rest 5 mins then: Conditioning Workout 8 Min AMRAP 8 Thrusters 95M/65W 8 Chest to Bar Pull Ups [...]
Warm Up Mobility 3 x 10 reps Overhead Squats w/ PVC Pipe 500 Meter Row NFT (not for time) Workout of the Day (WOD) (45 Minute Cap!!!!!!!!) “Short Heavy Nancy” 8 Rounds for time of: 200 Meter Run 8 Overhead Squats 135M/95W Cool Down Stretching Coaches Notes: 200 Meter = Run out back down go [...]
9am Group Workout followed by 10am CrossFit Sectional Workout #3 Warm Up Group Line Drills Workout of the Day (WOD) 3 Partner Workout ( 1 at a time) Run 400 Meter Relay 21, 15 , 9 Hanging Power Cleans 95/65 Box Jumps 24/20 Burpees Cool Down Stretch and Mobility
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Abbate” Modified Run 1 mile 21 Kettlebell Swings 70M/53W 21 Sit Ups w/ Medicine Ball Overhead 20M/14W Run 800 meters 21 Kettlebell Swings 70M/53W 21 Sit Ups w/ Medicine Ball Overhead 20M/14W Run 1 Mile Cool Down Stretching and Mobility
