May 9, 2013

Friday, May 10, 2013

Make-up Day/Team WOD  
May 8, 2013

Thursday, May 9, 2013

HQ Warm-up x 2, Hand Stand Holds with side-to-side weight shift x 3 Pre-WOD: 1-Arm Dumbbell Snatch practice…work up to a 1 rep max. 10 1-Arm Dumbbell Snatches (5 each arm) 35/50# …No Press! 50 Abmat Sit-ups, 100 Meter Sprint (3rd grate), 5 Rounds for time… Post-WOD: Child’s Pose, Seated Trunk […]
May 7, 2013

Wednesday, May 8, 2013

HQ Warm-up x 3 Pre-WOD 5-10 minutes: Back Squat practice with light weight. Have a partner check your bar path with a PVC Pipe. Add weight as needed for warm-up. WOD: Complete as many rounds as possible in 15 minutes of: 5 Back Squats at 70% of 1 rep max, […]
May 6, 2013

Tuesday, May 7, 2013

HQ Warm-up x 2, Front support hold on rings 3 x 20 seconds Complete as many rounds as possible in 20 minutes of: Run 400 Meters, 5 Dead Hang Pull-ups (No rep if shoulders are not completely relaxed/extended/paused at the bottom) 25 Squats, 10 Perfect Push-ups   Post-WOD:  Band quad […]
May 5, 2013

Monday, May 6, 2013

HQ Warm-up x 2, 5 minutes of Double-under practice Trainer Led: Power Clean instruction/review Pre-WOD (10-15 minutes): 1. Power clean/squat clean warm-up, light weight x 5 2. Work-up to 1 rep max Power Clean. (No more than 5 lifts) 3. Write it in the book!  WOD: AMRAP in 12 Minutes: […]
May 3, 2013

Saturday, May 4, 2013

“Partner Two’s or Three’s” HQ Warm-up x 2,  5 x Inchworm with push-up WOD: Complete the following in teams of 2 or 3 with one person working at a time, (except for the runs) sharing the work equally.  It will be scaled to 2/3 of reps for 2 person teams, but […]
May 2, 2013

Friday, May 3, 2013

Make-up Day (Pick a WOD you missed during the week) Team WOD at 5:30 PM  
May 1, 2013

Thursday, May 2, 2013

HQ Warm-up x 2, Front Support Hold on Rings 3 x 20 seconds Complete the following for time: 10-9-8-7-6-5-4-3-2-1 Alternating Sets of: Toes to Bar, Box Jump-overs 20/24″ (Last on 8/7/12) Post-WOD: Single-leg Extension 2 each side, PVC Pipe pass throughs  
May 1, 2013

CrossFit Family Gathering!

Hey There Treasure Coast CrossFit! We have been talking for a while about having another cook-out or some other type of event for our members to get together outside of the box. The idea has been hatched to have an Island Party! The date we have picked is Saturday, May […]
April 30, 2013

Wednesday, May 1, 2013

HQ Warm-up x 3 Pre-WOD: Rack Position Elbow Mobility- 1 minute each side 7 Front Squat @ 60% of 1 Rep Max, 7 Chest to Bar Pull-ups, Row for 7 Calories, 7 Rounds for time…  Post-WOD: Prone Scorpion 2 x’s each side, Supine Scorpion 2 x’s each side    
April 29, 2013

Tuesday, April 30, 2013

HQ warm-up x 2, 5 minutes of double-under practice Complete as many rounds as possible in 15 minutes of: 15 Floor Wipers 65/95# ( R + L = 1), 15 Hang Power Cleans 65/95#, 15 Weighted Sit-ups 25/35# Last on: 11/7/12 Post-WOD: cobra stretch to child’s pose x 3, wrist […]
April 28, 2013

Monday, April 29, 2013

HQ Warm-up x 3 Complete 4 rounds for time of: 30 Jump and touch 135/185 pound Deadlift, 20 reps 10 Handstand push-ups WOD Demo: Here for PC Here for Mac Post-WOD: Toe raises/Calf stretch, Foam roll lower back and hamstrings
April 26, 2013

Saturday, April 27, 2013

Grab a Partner! 50 Jump Rope (Doubles or Singles) /Partner holds a Front Support on Rings…switch,  40 Sit-ups /Partner holds a squat…switch, 20 “Partner Jump-over” Burpees, 3 Rounds for time…  
April 25, 2013

Friday, April 26, 2013

Make-up Day/Team WOD at 5:30 PM  
April 24, 2013

Thursday, April 25th, 2013

HQ Warm-up x 2, PVC Pipe shoulder stretches, 5 minutes Double Under Practice Pre-WOD: 5-10 Minutes Trainer Led –  Snatch Balance and Overhead Squat practice… (bar only, work up in weight) WOD Complete at 70% of 1 Rep Max: 5 Snatch Balance, 3 Overhead Squats, 20 Push-ups, 3 Muscle ups (sub 3 […]