Friday 9/19/2014

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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

Strength WOD

Snatch Grip Deadlift

20 Mins to Work up to a heavy 5 reps

Metcon (Time)

3 Rounds
400 M Run
15 Power Cleans @ 135/95
10 Toe to Bars

Thursday 9/18/2014


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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

Strength WOD

Turkish Get Up

10 Mins of Technique Work

WOD

Metcon (Time)

20 Burpees

100 Double Unders
20 Wall Balls @20/14
75 Double Unders
20 Wall Balls
50 Double Unders
20 Wall Balls
25 Double Unders
20 Wall balls

20 Burpees
singles x3 or Tuck Jumps x1

Wednesday 9/17/2014


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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

Strength WOD

Paused Front Squat

3 Second Pause at Base, go heavier than last week

WOD

Metcon (Time)

2 Rounds

4 Mins of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

800 M Run
Keep Track of of when you reach the 4 minute mark when doing cindy to run you 800 and pay attention to when you come back in for your second round so you know when to run again

Tuesday 9/16/2014


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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

Strength WOD

Hang Clean

15 Minutes to get a heavy 1 rep Hang Clean and Jerk. Full Squat

WOD

Metcon (Time)

4 Rounds
400 M Run
15 Kb Swings @ 53/35

1 Minute Rest Between Rounds

Monday 9/15/2014


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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

Strength WOD

Hang Snatch

15 Mins to work to a heavy 1 rep hang snatch, full squat

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

10 Hand Stand Push Ups
20 Split Jerks @ 95/65 (alternating)

Friday


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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

Strength WOD

Power Snatch

15 Mins to Work to a heavy 5 Rep Touch and go Power Snatch

WOD

Max Effort 500m Row and Max Effort 800m Run. Rest as needed before attempting each

800m Row (Time)

Max Effort 800m Row

500m Row (Time)

Max Effort 500m Row

Thursday 9/11/2014


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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

WOD

Metcon (Time)

343 Single Unders or 2001m Row/Run
11 Deadlifts @ 225/155
11 cleans any way @ 135/95
11 Jerks @135/95
11 Thrusters @135/95
11 Pull Ups (Muscle Ups)
11 Kb Swings @70/53
11 Burpee Box Jump Overs
11 Hand Stand Push Ups
11 Toe to Bars
2001m Row/Run of 343 Single Unders
35 Min Cap

You only Row/Run once and Jump rope once, choice is yours whether to do at beginning or end.

Only Use One Bar

Wednesday 9/10/2014

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
6 AM Class Monday Through Friday starting immediately

Main – CrossFit

Strength WOD

Paused Front Squat

three sets of 8 at heaviest weight possible. 3 second Pause at the bottom

Metcon (Time)

4 Rounds

60 Double Unders
25 Hand Release Push Ups
15 Toe to Bars

30 Second Rest Between Rounds

Tuesday 9/9/2014

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

Hang Clean

15 Mins to work to a heavy hang Clean and jerk

WOD

Metcon (Time)

5 rounds of
15 Burpee Box Jumps
15 KB Swings @53/35

Monday 0/8/2014


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

Hang Snatch

15 Mins to work to a heavy 1 rep

WOD

Metcon (Time)

3 Rounds
20 Wall Balls @20/14
20 Pull Ups

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