Rowing Wall Balls
August 18, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) Row 2000 Meters 50 Wall Ball 20M/14W Row 1000 Meters 35 Wall Ball Row 500 Meters 25 Wall Ball Cool Down Hip Mobility and Stretching
Isabel and CrossFit Conditioning
August 17, 2011Warm Up Mobility and Line Drills Strength / Oly Training “Isabel” 30 Snatch 135M/95W rest 5 min then: CrossFit Conditioning Workout (WOD) Kettlebell Swing 10-9-8-7-6-5-4-3-2-1 Run 100 Meters (50 Meter Shuttle Run) Cool Down Stretching
“Small”
August 16, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) 45 minute cap “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24M/20W Run 800 meters Cool Down Stretching
Behind the Neck Jerks w/ a Fran Chaser
August 15, 2011Warm Up Mobility and Line Drills Strength Workout Behind the Neck Jerk 7 Sets of 1 Rep (Max) CrossFit Conditioning Workout “Fran” 21-15-9 Thrusters 95 / 65 Pull Ups Cool Down Stretching and Foam Roll
Grand Opening @ CrossFit Hollywood Beach
August 13, 2011Saturday 9am Adult class cancelled Saturday 10am Kids class is still on We are inviting EVERYONE to come out to our Grand Opening of our 3rd location in Hollywood. CrossFit Hollywood Beach (click here) is located right at the Northeast Corner of I95 and Pembroke Road. The first Group Workout will begin at 9am Free [...]
Gloria’s Prowler Party
August 12, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) Prowler Party Workout (45 minute cap) Groups of 3 or 4 on each Prowler Prowler loaded with 4x 45lb plates Men / 4 x 25lb plates Women Kettlebell 70 Men / 53 Women Dead Lifts 225 Men / 155 Women 8 Rounds NFT (NOT [...]
Weeks WODs
August 8, 2011Monday 08-08-11 “W W – W G” Snatch Balance 1 – 1 – 1 Good Mornings 3 x 10 – 12 reps rest 5 minutes then: “Heavy Fran” 21-15-9 Thrusters 135M/95W Pull Ups Tuesday 08-09-11 “W W – G W M” Weighted Pull Up 1 – 1 – 1 Weighted Dip 1 – 1 – [...]
Saturday Schedule
August 6, 2011Saturday 9am sharp Group Workout unit #103, 104 Saturday 10am sharp Kids Workout unit #109 **Kids must be ages 6 – 12 **First timers get a free try out
Saturday Group Workout
Group Warm Up Line Drills and Mobility Group Workout (WOD) 300 Meters Relay Race at the start 100 Box Jumps 20″box 50 Meter Bear Crawl 100 Kettlebell Swings 53M/35W 50 Meter Crab Walk 100 Burpees 50 Meter Inch Worms 100 Wall Ball Toss to each other 20M/14W 50 Meter Frog Hops 300 Meter Relay Race [...]
Front Squats and Conditioning
August 5, 2011Warm Up Mobility and Line Drills Strength Workout Front Squat 3 – 3 – 1 – 1 Conditioning Workout 3 Rounds 25 Double Unders 25 Burpees Cool Down Hip and IT band Mobility
