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 […]
April 23, 2013

Wednesday, April 24, 2013

HQ Warm-up x 2, Handstand hold practice 20 seconds x 3  400 Meter Run 10 Knees to Elbows, 36′ Walking Lunge Steps with plate overhead 35/45#, 1 Rope Climb, 36′ Walking Lunge Steps with plate overhead 35/45#, 4 Rounds for time… Post-WOD:  Band Quad/Hamstring Stretch, Athletes choice stretch or foam […]
April 22, 2013

Tuesday, April 23, 2013

HQ Warm-up x 2, “Front Support Hold” on Rings 3 x 20 seconds Pre-WOD: 5-10 minute trainer led : Sumo Dead Lift High Pull Instruction/Practice WOD: Complete as many rounds as possible in 12 minutes of: 4 Shoulder Press 55/75#, 8 Sumo Dead Lift High Pull 55/75#, 12 Front Squat […]
April 21, 2013

Monday, April 22, 2013

Pre-WOD: HQ Warm-up x 2 Trainer led: Ring Support Hold 3 x 20 seconds WOD: Complete as many rounds as possible in 15 minutes of: 10 Kettlebell Swings 35/50#, 10 Box Jumps 20/24#, 10 Ring Dips  Post-WOD: Kneeling Triceps stretches 3 x 30 seconds, roll out calves, stretch
April 19, 2013

Saturday, April 20, 2013

“Flippin’, Pull-Push, Shuttle” 10 Tire Flips 200/300#, 10 Pull-ups,  4 x 36′ Shuttle Run, 10 Push-ups 4 rounds for time… 
April 18, 2013

Friday, April 19, 2013

Make-up Day/Team WOD @ 5:30 PM  
April 17, 2013

Thursday, April 18, 2013

HQ Warm up x 3 Pre-WOD: Trainer led 5-10 min Kipping/Butterfly Pull-up Practice “Annie” (last on 3/26/12) 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Post-WOD: Toe raises/calf stretch 2 x ea leg, Trunk Rotation Stretch 2 x ea side  
April 17, 2013

CrossFit Games Regionals…got my tickets today!

They are selling fast! Get yours soon! The dates are May 17-19 at the Palm Beach County Convention Center. CrossFit Games – South East Regional Over 1100 tickets have been sold so far for the South East Regional. Get yours here- https://events.cuetoems.com/cf_se/OnlineTicketSales.aspx
April 16, 2013

Wednesday, April 17, 2013

HQ Warm-up x 3  Pre-WOD: Inchworms with push-up x 5 WOD: 21-15-9 rep rounds of: Back Squat @ 70% of 1 Rep Max Kettlebell Swings 35/50# Post-WOD: Supine Scorpion 2 ea. side, foam roller work, athlete’s choice  
April 15, 2013

Tuesday, April 16, 2013

Complete the following with a Partner for time: Partner 1: Hand stand hold (free standing, wall, or box) Partner 2: 10 Dead Lifts @ 70% 1 Rep Max, 5 Bar-facing burpees Partners switch…complete 2 sets each (4 rounds) Run 400 Meters together… Partner 1: Side plank hold/switch sides at 10 […]
April 14, 2013

Monday, April 15, 2013

HQ Warm-up x 1, Wall Ball Squats with bottom hold  3 x 3 Skill work: Rowing Row 500 Meters for time WOD: AMRAP in 15… 5 Pull-ups, 10 Power Snatch @ 60% of  1 Rep Max, 10 Wall Ball Shots 14/20#, 10′ Post-WOD:  Table Press  10 sec. x 3, Band […]
April 12, 2013

Saturday, April 13, 2013

Wall Ball Bonanza! Complete the following  for time: 15 Wall Ball Sit-ups, 15 Wall Ball Squats, 15 Wall Ball Back Extensions, 100 Meter Wall Ball Overhead Carry (14/20# Wall Ball for all!) 5 Rounds for time… Post-WOD: PVC Pipe Pass Throughs, Supine Scorpion  
April 11, 2013

Friday, April 12, 2013

Make-up Day/Team WOD @ 5:30 PM  
April 10, 2013

Thursday, April 11, 2013

HQ Warm-up x 3 Pre-WOD technique work with trainer: “Bar only” (15# or 45#)  Snatch Progression 3 each x 3 1. Overhead Squat 2. Snatch Balance (Drop) 3. Hang Power Snatch 4. Snatch Deadlift (from mid-shin) 5. Hang Power snatch and Overhead Squat 6. Snatch WOD:  10 1-Arm Dumbbell  Snatches […]