Wednesday 11/26/2014


Announcements

Holiday Hours:

Thursday 9-11 AM open Gym, no night
Friday 8-11 AM Open Gym, no night
Saturday back to normal

Main – CrossFit

Strength WOD

Clean

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Step Ups @ 95/65# (front Rack)

10 Toe to Bars

15 Push Presses
You may choose your own height for step ups, choose something height appropriate (i.e. 6ft individual does not use 12 inch box)

Tuesday 11/25/2014


Announcements

Holiday Hours:

Thursday 9-11 AM open Gym, no night
Friday 8-11 AM Open Gym, no night
Saturday back to normal

Main – CrossFit

Warm-up

(No Measure)

400 M Run

5 Rounds of cindy

Strength WOD

Paused Back Squat

WOD

Metcon (Time)

15-12-9

Power Snatches @95/65

Burpee Box Jump @ 24/20

Pull Ups

Monday 11/24/2014

Announcements

Holiday Hours:

Thursday 9-11 AM open Gym, no night
Friday 8-11 AM Open Gym, no night
Saturday back to normal

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Hang Power Snatch

WOD

Metcon (Time)

4 Rounds

15 KB Swings @ 53/35

10 Thrusters @ 95/65

Friday 11/21/2014


Main – CrossFit

Warm-up

(No Measure)

500 M Row

3 Rounds

5 Toe to Bars

10 Push ups

10 Jumping Air Squats

Strength WOD

Overhead Squat

WOD

Metcon (Time)

4 Rounds

20 Russian KB Swings @70/53

20 Box Jumps @24/20

Thursday 11/20/2014


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Clean and Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 Power Cleans

10 Front Rack Lunges

200 M Sprint

Wednesday 11/19/2014


Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Metcon (Time)

5 Rounds

50 Double Unders

10 Pull Ups

25 Push Ups

10 Toe to Bars

30 Second rest Between Rounds

Tuesday 11/18/2014


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Back Squat

WOD

Randy (Time)

For Time:
75 Power Snatches, 75#

Monday 11/17/2014


Main – CrossFit

Strength WOD

Hang Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

10 Push Presses @ 95/65

25 Lateral Bar Jumps

400 M Run

Friday 11/14/2014


Main – CrossFit

Warm-up

(No Measure)

2 Mins of Jump Rope

3 Rounds

10 Box Jumps

10 Toe to Bars

20 Lunges

Strength WOD

Back Squat

Metcon

Metcon (Time)

21-15-9

HSPU

Front Squats @ 135/95

Lateral Bar Jumps

Thursday 11/13/2014


Main – CrossFit

Charity WOD for member of Crossfit Threshold in Miami.

http://www.youcaring.com/medical-fundraiser/help-analise-make-a-full-recovery/260522#.VF-vwR8hSUw.facebook

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

WOD

Metcon (Time)

6 Rounds

200 M Run

20 KB Swings @53/35

20 Burpees
RX Plus Will Be Burpee Pull Ups

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