Crossfit Affliction

Reebok CrossFit Games

Steve B — Fri, 18 May 2012 02:05:11 +0000

Warm Up
Mobility
Strength Work
Deadlift
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
rest then:
CrossFit Work
15 Minute AMRAP
Run 200 Meters {100 Meter and back}
5 Squat Cleans 135M/95W
Cool Down
Stretching

Broward’s Olympic Weightlifting Club

Steve B — Thu, 17 May 2012 00:34:26 +0000

Warm Up
Mobility
Testing
Row 2000 Meters for time
then immediately
Walk 400 Meters
rest 5 mins then:
CrossFit Work
21-15-9 for time:
Wall Ball 20/14
Toe 2 Bar
Box Jumps 24/20
Cool Down
Stretching and Rolling

South Florida’s Premier CrossFit Facility

Steve B — Wed, 16 May 2012 01:55:26 +0000

Warm Up
Mobility
Strength Work
Bench Press or Shoulder Press
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
rest then:
CrossFit Work
20 Minute AMRAP
30 Double Unders or 100 Single Jump Rope
20 Hand Release Push Ups
Cool Down
Stretching

Optional Accessory Movements (instead of CrossFit Work – NOT BOTH)

Dumb bell Bench Press 3 x 6-8 reps

Tate Press 3 x 8-10 reps

Strict Weighted Pull Ups 3 x 1 rep (max weight)

South Florida’s Premier CrossFit Facility

Steve B — Tue, 15 May 2012 11:18:44 +0000

Warm Up
Mobility
Testing
Run 1 mile for time
then immediately
Walk 400 Meters
rest 5 mins then
CrossFit Work
4 Rounds for time -30 min cap-
40 Russian KB Swings 70M/53W -Chest High-
30 Ab Mat Sit Ups
20 Burpees
Cool Down
Stretching

Reebok CrossFit Games

Steve B — Mon, 14 May 2012 02:32:37 +0000

Warm Up
Mobilty
Strength Work
Front Squat or Back Squat
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
rest then:
CrossFit Work
For time:
3 Rounds for time
21 Thrusters 95M/65W – Unbroken if possible-
21 Pull Ups
exactly 2 min rest between each round
Optional Accessory Movements instead of CrossFit Work (NOT BOTH)
Standing Forward Lunge Steps 3 sets of 10 reps (each side) 135M/95W
400 Meter Sled Pull 135M/90W
100 Ab Mat Sit Ups
Cool Down
Stretching

CrossFit Games Ready! JAIME GOLD

Glenn — Fri, 11 May 2012 01:09:52 +0000

THE POWER OF JAIME GOLD

Broward Counties Premier CrossFit Facility

Steve B — Fri, 11 May 2012 00:56:27 +0000

Warm Up

Mobility

Strength Work

Deadlift
3 reps @ 70%, 3 reps @ 80%, 3 or more reps @ 90%
Stiff Legged Sumo Deadlift 3 x 8-10 reps
rest then:

CrossFit Work
3 Rounds for time of:
Row 500 Meters
15 Overhead Squats 95M/65W
Row 500 Meters
15 Dead Lifts 225M/155W
or

Accessory Work
Belt Squats 3 x 6-8 reps
Death March 2 x 20 Steps

Cool Down

Stretching

Our Friends of Cal Strength Demo the Death March. Thanks Glenn and Jon

Broward’s Premier CrossFit Facility

Steve B — Thu, 10 May 2012 01:43:31 +0000

Warm Up

Mobility

Workout of the Day (WOD)

Black Jack

Push Ups 1 - 2- 3- 4………18-19-20

Ab Mat Sit Ups 20-19-18-17……….3- 2- 1

Cool Down

Stretching

Coaches Notes: Each Round = 21 reps. For example Rd#1 – 1 Push Ups 20 Sit Ups, Rd#2 2 Push Ups 19 Sit Ups, etc…..

USA Olympic Weightlifting

Steve B — Wed, 09 May 2012 02:57:04 +0000

Warm Up
Mobility
Strength Work
Shoulder Press or Bench Press
3 reps @ 70%, 3 reps @ 80%, 3 or more reps @ 90%
Kettlebell Floor Press 3 x 8-10 reps
rest then:
CrossFit Work
“Helen”
3 Rounds for time:
Run 400 Meters
21 Kettlebell Swings 53M/35W
12 Pull Ups
or
Accessory Movements
Tate Press 3 x 10-12 reps
Weighted Pull Ups 3 x 1 rep max
Cool Down
Stretching and Foam Roll

South Florida’s Premier CrossFit Facility

Steve B — Tue, 08 May 2012 03:09:45 +0000

Warm Up
Mobility
CrossFit WODs
12 Minute AMRAP
50 Meter Prowler High Bar Push 180M/90W
10 Box Jumps 30M/24W
rest 3 mins then:
3 minute AMRAP
Burpees
rest 3 mins then:
2 minute AMRAP
Double Unders
Cool Down
Stretching