Click here to view CrossFit Commercial on ESPN Its not just a Training Program – Its a Sport that has been airing on ESPN2 Whether you are just trying to get in shape or a competitive athlete Call for a free tour 954 846-8666 We have 3 locations you can use at anytime West Davie [...]
Group Warm Up 830am Sharp Group Warm Up begins Workout of the Day (WOD) “Fight Gone Bad 6″ 1 Minute on each station Wall Ball 20M/14W Sumo Dead Lift High Pull 75M/45W Box Jump 20 ” Push Press 75M/45W Row (calories) In this workout you move from each of five stations after a minute.The clock [...]
Warm Up Mobility and Line Drills Strength Workout Back Squat 3 – 3 – 1 – 1 Good Mornings 3 x 8 – 10 Reps rest 5 mins then: Conditioning Workout 12 Minute AMRAP (as many reps as possible) 250 Meter Row 10 Box Jumps 30M/24W 10 Toe 2 Bar Cool Down Stretching
Warm Up Mobility and Line Drills Strength Workout Bench Press or Shoulder Press @ 50% Max 10 x 3 Reps (60 second rest) then: Kettlebell Side Raises 3 x 10 – 12 Reps rest 5 mins then: Conditioning Workout “Elizabeth” 21,15,9 Power Cleans 135/95 Ring Dips Cool Down Stretching
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Ryan” 5 Rounds for time of: 7 Muscle Ups 21 Burpees or “Cindy” 20 Minutes AMRAP of 5 Pull Ups 10 Push Ups 15 Air Squats Cool Down Roll out
Warm Up Mobility and Line Drills Strength Work Box Squats @ 50% Max 10 x 2 Reps (60 second rest) then Max Height Jumping Air Squats (w/bands if available) 3 x 8 – 10 Reps rest 5 mins then: Conditioning Work “Annie” 50-40-30-20 and 10 reps of: Double Unders Unanchored Ab Mat Sit Ups Cool [...]
Warm Up Mobility and Line Drills Strength and Accessory Movements Push Press 3 – 3 – 1 – 1 Barbell Row 3 x 8 – 10 Reps rest 5 mins then: CrossFit Conditioning 5 Rounds with 1 minute rest between rounds. Max Rounds and Reps in 3 minutes 10 Hanging Power Snatch 95M/65W 5 Handstand [...]
For all of those who keep calling and asking if they can do this CrossFit Program – Are you Stronger than a First Grader?
Warm Up Mobility and Line Drills Skill Work Shoulder Press, Push Press Workout of the Day (WOD) Group WOD (3 Athletes or 2 if necessary) 20 Minute AMRAP Entire Team of 3 must run 400 Meters Once all 3 are back at barbell Athlete #1 can start doing Push Press Max Reps till failure 115M/75W [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 5 Rounds for time of: 40 Meter Overhead Walk 185M/115W 30 Wall Balls 20M/14W 40 Meter Farmers Walk w/barbell 95M/65W barbell must be turned around cone Cool Down Stretching
