Friday 8/22/2014

Announcements

Moving to 7740 NW 44th Street in the Lincoln West Plaza in Sunrise. We will be in this location starting on 9/2/2014. Any questions feel free to ask

Main – CrossFit

Strength WOD

Snatch

15 mins to work to a heavy one rep

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Thursday 8/21/2014

Announcements

Moving to 7740 NW 44th Street in the Lincoln West Plaza in Sunrise. We will be in this location starting on 9/2/2014. Any questions feel free to ask

Main – CrossFit

Strength WOD

Turkish Get Up

10 Mins of Turkish Get Up Work

WOD

Metcon (AMRAP – Rounds and Reps)

20 Min AmRap
400 M Run
12 Toe To Bars

Wednesday 8/20/2014

Main – CrossFit

Strength WOD

Three Position Clean

Floor, Hang, and power position cleans, do not drop bar in between cleans
12 Mins to get as Heavy as possible, Perform a jerk after the third position

WOD

A: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks @ 135/95

B: Metcon (AMRAP – Reps)

1 Minute Rest then

3 Minutes of Max Effort Lateral Bar Burpees.

Tuesday 8/19/2014

Main – CrossFit

Strength WOD

Paused Front Squat

4 sets of 5 reps. Goal for the day is to go heavier than last week. 3 second pause in bottom of each rep

WOD

Metcon (Time)

100 Doubles Unders

1 Minute Rest

50 KB Swings @ 53/35

1 Minute Rest

25 Burpees

Monday 8/18/2014


Main – CrossFit

Strength WOD

Three Position Snatch

high hang, hang, floor
12 Mins to work to a Heavy 3 Position Snatch

WOD

Metcon (Time)

3 Rounds
400 M Run
20 Hand Release Push Ups
20 OHS w/ KB @53/35

Friday 8/15/2014

Main – CrossFit

Strength WOD

Snatch Balance

10 Mins to work to a heavy snatch balance

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
10 Burpee Box Jumps @24/20
10 Deadlifts @ 225/155

Thursday 8/14/2014

Main – CrossFit

WOD

Metcon (Time)

1/2 “Eva”

5 Rounds
400 M Run
15 KB Swings @70/53
15 Pull Ups

Wednesday 8/13/2014

Main – CrossFit

Three Position Snatch

high hang, hang, floor
15 Mins to Work to heavy snatch

WOD

Metcon (Time)

30 Hand Release Push Ups
40 KB Snatches @53/35
40 Goblet Squats
40 KB Snatches
30 Hand Release Push Ups
RX Plus will replace Push Ups with 12 Hand Stand Push Ups

Tuesday 8/12/2014

Main – CrossFit

Strength WOD

Paused Front Squat

4 sets of 5 front squats @ 80-90% of 3 rep Max

WOD

Metcon (Time)

For Time

10 Clean and Jerks @ 95/65
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups
Rx Plus @ 135/95 and 5 muscle ups

Monday 8/11/2014

Main – CrossFit

Strength WOD

Three Position Clean

Floor, Hang, and power position cleans, do not drop bar in between cleans
10 Mins to Work to Heavy 3 Position Clean, Then 1 @ 95% and 1 @ 90%

WOD

Metcon (Time)

For Time

Run 400m
15 TTB
20 Thrusters 65/45#
Run 800m
20 Thrusters 65/45#
15 TTB
Run 400m

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