Warm Up Hip Mobility Strength and Speed Sets Front Squats 10 sets of 2 Reps @ 60% (Speed Sets) rest 60 seconds between sets rest approx 5 minutes then: CrossFit Workout 5 Rounds for time 25 Wall Balls 20M/14W 25 Double Unders Accessory Movements (Optional) 400 Meter Sled Pull 135M/90W Back Extensions 3 x 12-15 [...]
Warm Up Mobility and Line Drills Strength Workout Weighted Pull Up (10 Minutes to find 1 rep max) rest 5 mins then: CrossFit Workout 20 Minute AMRAP 10 Push Press 95M/65W 15 Count L Sit Hold 20 Ab Mat Sit Ups Cool Down Stretching Use a Green Band to rap around your waste and a [...]
Warm Up Mobility and Line Drills Team Workout Groups of Three Athletes chip away the following 150 Kettlebell Swings 70M/53W 150 Box Jumps 24M/20W 150 Double Unders or 600 Single Jump Rope 150 Overhead Squats 135M/95W ****Workout can be scaled back****** Cool Down Stretch
Warm Up Shoulder, Wrist, and Hip Mobility Squat Clean Prep Strength Workout Hanging Squat Clean 15 Minutes to find a Solid Heavy 1 Rep (not max) rest 5 minutes then: Conditioning Workout 5 Rounds for time of: (20 Minute Time Cap) 10 Dead Lifts 225M/155W 25 Yard High Bar Prowler 180M/90W 15 Box Jumps 24M/20W [...]
Warm Up Mobility Strength WOD Push Jerk 10 sets x 2 reps @ 50% (60 Second Rest) Speed Sets w/ Light Weight rest 5 minutes then: CrossFit Conditioning WOD 20 Minute AMRAP “Ladder” Power Snatch 135M/95W 1-2-3-4- 5 – 6 – 7 – 8…….. Knee to Elbow [...]
Warm Up Mobility and Light Stretching Workout of the Day (WOD) 4 Rounds with a 2 Minute rest between efforts Run 400 Meters rest 5 minutes then Row 2000 Meters Cool Down Stretch and Foam Roll This is the rear of The Playground Gym Eastside / CrossFit Fort Lauderale Its located at 525 NW 1 [...]
Warm Up Hip Mobility 3 rounds not for time (NFT) 10 Push Ups 10 Air Squats Speed Sets Sumo Dead Lift 10 sets x 1 rep @ 60% (60 Second Rest) **Wide Sumo Stance with a inside grip. For speed – light weight rest 5 minutes then: CrossFit WOD#1 5 Rounds of Sprint 50 Meters [...]
Warm Up Mobility and Line Drills Strength Work Strict Shoulder Press 3 – 3 – 3 rest then: CrossFit Work 20 Minute AMRAP 1 Rope Climb 20 American Kettlebell Swings 70M/53W Cool Down Stretch and Mobility We are the only CrossFit Gym in West Broward that offers Kids Classes ages 6 thru 12. Your children [...]
Warm Up Mobility and Line Drills Strength Workout Elevated Dead Lifts on top of 2 – 45lb plates 3 – 3 – 1 – 1 rest then: Conditioning Workout “Brazilian Butt WOD” 3 Rounds for time of: Row 500 Meters 15 Overhead Squats 95M/65W Row 500 Meters 15 Dead Lifts 225M/155W Cool Down Stretch and [...]
