South Florida’s Premier CrossFit Facility
November 16, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) 5 Rounds for time: Run 400 Meters Row 500 Meters Cool Down Stretching
Broward’s Most Fit
November 15, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) 10-9-8-7-6-5-4-3-2-1 Burpee Pull Ups American Kettlebell Swings 70M/53W Skill and Core Work Athletes choice Congrats to CrossFit Affliction for winning 1st place at the 3rd Annual Broward Cup.
Broward’s Most Fit
November 14, 2011Warm Up Mobility and Line Drills Strength Work Behind the Neck Jerk – 7 Attempts to hit PR (15 min cap) rest 5 min then Conditioning Work For Time Row 300 Meters 20 Push Press 135M/95W Row 300 Meters 15 Push Press Row 300 Meters 10 Push Press Row 300 Meters 5 Push Press Cool [...]
Davie’s Premier CrossFit Facility
November 12, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) For Time 500 Meter Row 50 Box Jumps 20″ 50 Push Ups (hand release) 50 Ab Mat Sit Ups 50 American Kettlebell Swings 53M/35W 50 Burpees Cool Down Stretching On Sunday 11-13-11 we will be hosting the 3rd annual Broward CrossFit Affiliate Cup / [...]
Broward’s Most Fit
November 11, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) “Helen” 3 Rounds for time 400 Meter Run 21 American Kettlebell Swings 53M/35W 12 Pull Ups Cool Down Stretching
Broward’s Most Fit
November 10, 2011Warm Up Mobility Strength Workout Dead Lift 1-1-1-1-1-1-1 rest then: 400 Meter Sled Pull 135M/90W 400 Meter Reverse Sled Pull 135M/90W 100 Ab Mat Sit Ups Cool Down Stretch and Mobility
South Florida’s Premier CrossFit Gym
November 9, 2011Warm Up Mobility and Line Drills Workout of the Day (WOD) – Testing “Baseline Workout” 500 Meter Row 40 Air Squats – below parallel 30 Sit Ups – ab mat hands hitting over head and shoes 20 Push Ups – hand release lock out on top 10 Pull Ups – chin over bar rest 5 [...]
Broward Countys Premier CrossFit Facility
November 8, 2011Warm Up Mobility Row 500 Meters Workout of the Day (WOD) 5 Rounds for time 15 Front Squats 135M/95W (from the floor) 400 Meter Run Cool Down Band Stretch
Broward’s Most Fit
November 7, 2011Warm Up Mobility and Line Drills Strength Movements Kettlebell Jerk or Barbell Push Jerk 5 – 5 – 5 Kettlebell Row 3 x 10 – 12 reps rest then 5 minutes then: Conditioning AMRAP in 12 Minutes 1 Muscle Up 3 Handstand Push Ups 5 Hanging Power Snatch 95M/65W or Scaled AMRAP in 12 Minutes [...]
South Florida’s Premier CrossFit Facility
November 4, 2011Warm Up Mobility Workouts of the Day (WODs) WOD#1 3 Rounds for time 10 Overhead Squats 135M/95W 50 Double Unders rest 10 minutes then WOD#2 “SQT” 3 Rounds for time of: 10 Ground to Overhead 95M/65W 200 Yard Shuttle Sprint, 50 Yards there and back twice Cool Down Stretching
