Crossfit Affliction

South Florida’s Premier CrossFit Facility

Steve B — Fri, 03 Feb 2012 04:22:55 +0000

Warm Up

Mobility

5-3-1 Strength Workout

Dead Lift (Deload)
5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%

rest 5 minutes then choose CrossFit or Accessory
CrossFit
10 Dead Lifts 225M/135W

200 Meter Row

30 Kettlebell High Pull 70M/53W

20 Wall Ball 20M/14W

50 Meter Overhead Walking Lunge 45M/25W

100 Meter Sprint
Accessory
20 x 20 Meter Sled Push – 1 min rest between effort – push as fast as you can.

Cool Down

Stretching

**** Be sure the athlete touches the rear knee on the ground during the OH Lunge and the feet must meet together prior to taking next step.

CrossFit Kids @ The Playground Gym

Steve B — Fri, 03 Feb 2012 04:11:27 +0000

CrossFit Kids is specifically designed for kids ages 6 – 8 and 9 – 12 years of age. We also offer Teenage and Adult classes.

South Florida’s Premier CrossFit Facility

Steve B — Thu, 02 Feb 2012 03:06:05 +0000

Warm Up
Mobility

WOD#1
“Randy”
75 Snatch for time 75M/45W

rest approx 10 mins then:

WOD#2
2 Rounds for time
1000 Meter Row
30 Kettlebell Swings 70M/53W
2 Rope Climb

Cool Down
Stretching

South Florida’s Premier CrossFit Facility

Steve B — Wed, 01 Feb 2012 03:19:11 +0000

Warm Up
Mobility and Shoulder Prep
5-3-1 Strength Work
Shoulder Press (Deload)
5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%
Rest 5 minutes then choose CrossFit or Accessory NOT BOTH!!!
CrossFit
20 Minute AMRAP
2 Handstand Push Ups or 10 Push Ups
4 Strict Pull Ups (NO KIP)
6 Hanging Power Clean 135M/95W – MUST RACK FOR SPLIT SECOND
8 Second L Sit Hold on Boxes
Accessory
3 Attempts 1 Rep Max Weighted Chin Up
Close Grip Bench Press 4 sets of 5 reps
Seated Dumbbell or Kettlebell Shoulder Press 4 sets of 10 reps
Seated Dumbell or Kettlebell Cleans 4 sets of 8
Cool Down

Stretching

CrossFit Masters

Steve B — Wed, 01 Feb 2012 03:03:06 +0000

For those of you out there that are over the age of 40 and still wish to continue living a healthy lifestyle and like to train hard there is hope. CrossFit Masters Group is for the more experienced athlete who may or may not have some hurdles to jump due to injuries or just plain wear and tear. The loads may be a little lighter but the intensity in my opinion is just the same unless scaling back.

Our program is universally scalable as you seen tonight on biggest loser.

If you are on Facebook and over the age of 40 here is a really cool group to join

CrossFit Masters

South Florida’s Premier CrossFit Facility

Steve B — Tue, 31 Jan 2012 01:33:15 +0000

Warm Up

Mobility

Workout of the Day (WOD)

8 Rounds
Every 4 Mins Run 400 Meters
(objective is to run as fast as possible to get as much rest as possible)

Cool Down

Stretching

Because our 8 year olds train harder than most of your adults

South Florida’s Premier CrossFit Facility

Steve B — Mon, 30 Jan 2012 02:55:02 +0000

5-3-1 Strength Work
Front Squat / Back Squat (Deload)
5 reps @ 40%, 5 reps @ 50%, 5 reps @ 60%

rest 5 mins then do either CrossFit or Accessory Movements NOT BOTH!
CrossFit
4 Rounds

Row 500 Meters

25 Box Jumps 24M/20W
Accessory
400 Meter Forward Sled Pull 135M/90W
Weighted Step ups on 20 inch box – 3 x 10 reps each leg 115M/75W
3 Attempts Max Height Box Jump – NO WALKING START!!!!
Pull Down Abs 3 sets of 25 reps
Cool Down
Stretching

South Florida’s Premier CrossFit Facility

Steve B — Fri, 27 Jan 2012 01:54:56 +0000

Warm Up
Mobility

3 Warm Up Sets on Dead Lift

5-3-1 Strength Workout
Dead Lift
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%

rest 5 mins then chose CrossFit or Accessory
CrossFit
3 Rounds for time
5 Dead Lifts 275M/185W
50 Double Unders
Accessory
3 Attempts at Max Distance Farmers Walk around cones 25 Feet apart – 150M/100W
400 Meter Sled Pull 135M/90W
Back Extensions 3 x 12-15 reps
100 Ab Pull Downs with band
Cool Down
Stretching

Coaches Note: On the Farmers Walk place two cones 25 feet away. Athlete has 3 attempts to walk around the cones as many times as possible without putting down the farmers handles.

South Florida’s Premier CrossFit Facility

Steve B — Thu, 26 Jan 2012 04:16:15 +0000

Warm Up
Mobility and Line Drills
Testing
Run 800 Meters for time
rest 5 mins then:
Workout of the Day (WOD)
“Black Jack”
Push Ups 20-19-18-17-16 etc….
Sit Ups 1 – 2 – 3- 4 – 5 etc…
Cool Down
Stretch

5-3-1 / CrossFit / Westside Barbell

Steve B — Wed, 25 Jan 2012 03:50:23 +0000

Warm Up
Mobility
5-3-1 Strength Workout
Strict Shoulder Press
5 reps @ 75%, 3 reps @ 85%, 1 rep or more @ 95%
CrossFit
“Power Elizabeth”
21-15-9
Power Cleans 135M/95W
Ring Dips
Accessory
Floor Press 3 x 5 reps (go light explode at bottom)
Strict Pull Ups 3 sets max reps
Barbell Rows 3 x 8 reps
Glute Ham Sit Ups 3 x 10-15 reps
Cool Down
Stretching

After the 5-3-1 Strength Workout chose CrossFit or Accessory NOT BOTH!