January 20, 2013

Monday, January 21, 2013

Pre-WOD: Inch Worms, 30 feet Complete the following: 25 Push Press (@ 60% 1 RM Shoulder Press) 50 Double Unders 5 Rounds for time… Post-WOD:  PVC Shoulder work, 2 min., Wall Toe raises x 10/Calf stretch, 2 each leg  
January 18, 2013

Saturday, January 19, 2013

“Partner Pacer” Complete the following by alternating exercises with a partner: (Partner 1 completes the first exercise, Partner 2 rests, Partner 2 completes the second, Partner 1 rests, etc. Continue through the cycle as many times as possible.) AMRAP in 20 minutes: 12 Sit-Ups 12 Kettlebell Sumo Deadlift High Pulls […]
January 18, 2013

New Class Times Starting Monday!

Hey hey hey, Treasure Coast CrossFitters! This year is starting off with some incredible attendance reports….YOU ARE AWESOME! As you know, the CrossFit “way” encompasses both group and individualized instruction.  In an effort to ensure that each member of our CrossFit family receives the individualized attention he or she deserves […]
January 17, 2013

Friday, January 18, 2013

Make-up Day/5:30 Team WOD
January 16, 2013

Thursday, January 17, 2013

Pre-WOD: Work up to a 1 Rep Max: Back Squat WOD: 25 Wall Ball Shots Run 400 Meters 20 Wall Ball Shots Run 300 Meters 15 Wall Ball Shots Run 200 Meters 10 Wall Ball Shots Run 100 Meters Post-WOD: Wall Toe Raises, 10 x 2 Pigeon, 2 x each […]
January 15, 2013

Wednesday, January 16, 2013

“Rankel” (Our Anniversary WOD) Complete as many rounds as possible in 20 minutes: 6 Deadlifts 155/225# 7 Burpee Pull-ups 10 Kettlebell Swings 35/50# Run 200 Meters (Last on 1/16/12) Post-WOD: 2 Minutes of  PVC Pass Through work, Single-leg Extension, 2 each side  
January 14, 2013

Tuesday, January 15, 2013

Pre-WOD: Side Plank Holds for time 15minute AMRAP 30′Roving Dumbbell Planks 30Squats 30 Sit-ups Post-WOD: Supine Scorpions x 4, Death stretch 2  each side
January 13, 2013

Monday, January 14, 2013

Work up to a 1 Rep Max: Power Clean (NFT) Followed by: “J T” 21-15-9 reps for time of: Hand Stand Push-ups, Ring Dips, Push-ups Post-WOD: Wall Triceps Stretch x 2 ea., Prone Scorpion Stretch x 2, 30 sec. ea
January 11, 2013

Saturday, January 12, 2013

“Bumper Plate Party!” Complete the following with a Bumper Plate(s) (25/45#) 10 Floor Presses, 10 Squats, 10 Push Presses, 30 Meter Farmer’s Carry (Pinch Grip), 10 rounds for time… Post-WOD: Table Press x 3, 6 Wrist Walks/Hipsters 3 sets
January 10, 2013

Friday, January 11, 2013

Make-up WODs @ 7:00, 8:00, and 4:30. Team WOD @ 5:30 Post-WOD Stretch: Athlete’s Choice  
January 9, 2013

Thursday, January 10, 2013

My New Year’s Wish For ALL! Please watch this video:   15Minute AMRAP 15Kettle Bell Swings 35/50# 3Wall Walks 61-legged squats Post WOD: Reverse pass throughs w/PVC x 10 Single leg extension, 2 each side  
January 8, 2013

Wednesday, January 9, 2012

Work up to a 1 Rep Max- Shoulder Press (NFT) Followed by (for time): 50-40-30-20-10 Double Unders Alternating with: 3-6-9-12-15 Pull-ups Post WOD: Pass throughs w/PVC x 10 Table Press x 5
January 7, 2013

Tuesday, January 8, 2012

Work up to a 1 Rep Max: Deadlift (NFT) Followed by: 3 Rounds of 21-15-9  reps: Power Cleans 95/135# GHD Sit-ups  
January 6, 2013

Monday, January 7, 2012

4Rounds for time Run400 Meters 2Rope Climbs 10Push-ups
January 4, 2013

Saturday, January 5, 2013

Partner “Burp and Jerk” Complete the following for time alternating with a partner: (15 reps each) 30 Clean and Jerk 95/135# 30 Burpees 30 Clean and Jerk 30 Burpees