July 4, 2013

Friday, July 5th, 2013

Make-up Day…choose a WOD you missed during the week! Team WOD at 5:30 PM!  
July 2, 2013

Wednesday, July 3rd, 2013

HQ Warm-up x 2, Front Support Hold on Rings 3 x 20 seconds WOD: Complete as many rounds as possible in 15 minutes of: 20 Double-unders (40 singles), 2 Man-makers 20/30#, 100 Meter “2-Arm Waiter’s Walk” 20/30# Post-WOD: Childs Pose, Prone scorpion 2 x’s each side Treasure Coast CrossFit will be closed […]
July 1, 2013

Tuesday, July 2, 2013

HQ Warm-up x 3 Pre-WOD: Trainer-led Back Squat instruction/demo, work up to a 1 rep max Back Squat WOD:  5 Back Squat at 60% of 1 rep max, 5 Chest to bar pull-ups, 100 Meter sprint, 5 Rounds for time… Post-WOD: Band quad and hamstring stretches, calf stretch
June 30, 2013

4th of July Parade!

The Parade is almost here! The plan is to meet in the parking lot behind “Country Ham and Egg” at 7:45 (The parade starts at 8:30).  From there we will load into one or two cars and drive to the line-up area. We have lots of cool stuff to pass out […]
June 30, 2013

Monday, July 1st, 2013

HQ Warm-up x 2, hand stand holds (3 x 20 seconds…eyes, shoulders, core, toes pointed) Complete as many rounds as possible in 20 Minutes (at 65% of 1 rep max Push Press): 12 Sumo Deadlift High Pulls, 6 Burpees, 12 Push Press, 40 Sit-ups  Post-WOD: PVC Pipe pass throughs, foam […]
June 28, 2013

Saturday, June 29, 2013

HQ Warm-up x 3 Pre-WOD: Tire Flip set-up and practice WOD: AMRAP in 20 minutes… 10 Tire Flips 200+/300+, 10 Hang Cleans 65/95#, 100 Meter Front Rack Carry 65/95# Post-WOD: Shoulder/Triceps stretches, Foam Roll athlete’s choice      
June 27, 2013

Friday, June 28, 2013

Make-up Day…choose a workout you missed earlier in the week! 5:30 PM…Team WOD!  
June 26, 2013

Thursday, June 27, 2013

HQ Warm-up x 3 Pre-WOD: Trainer led pull-up, kipping pull-up, butterfly pull-up practice “Death by Jump Rope” (athlete’s choice… doubles or singles) 10 Minute  Ladder: 1st minute: 10 jumps, 2nd minute: 20 jumps…continue adding 10 jumps each minute When a 1 minute max is reached continue at that level for […]
June 25, 2013

Wednesday, June 26, 2013

HQ Warm-up x 3 For Time: 70 Wall Balls 14/20#, 9/10′ 60 Walking Lunges, 50 Box Jumps 20/24″, 40 Toes to Bar, 30 Deadlifts 115/185#, 20 Calorie Row, 10 Man-makers 20/30# Post-WOD: stick your head in the shower!!! Band assisted quad and hamstring stretches.  
June 24, 2013

Tuesday, June 25, 2013

HQ warm-up x 2, Front support holds on rings 20 seconds x 3 Kayaks are great for your core and obliques. You start by sitting in a piked position on the floor, balancing with your legs off the floor (in a ‘V’). Hold a kettlebell by the handles, close to […]
June 23, 2013

Monday, June 24, 2013

HQ Warm-up x 2, 5 minutes of Double Under practice Timed 1 minute max Double-unders.  Pre-WOD: 5-10 minute trainer Led Clean and Jerk practice… begin with bar only,  progress in weight gradually. WOD: “Grace” For time: 30 Clean and Jerk 95/135# Post-WOD: Foam Roll Back, PVC Pipe shoulder stretches Please […]
June 21, 2013

Saturday, June 22, 2013

HQ Warm-up x 2, Hand stand hold practice (Focus on: eyes, shoulders, core, toes pointed!) WOD: Complete as many rounds as possible in 20 minutes of… Row 500 Meters, 15 Dumbbell Floor Presses 25/35#, 3 Hand stand Push-ups or 3 Hand stand holds (5 seconds each) Post-WOD: Foam Roll back […]
June 20, 2013

Friday, June 21, 2013

Make-up Day/Team WOD at 5:30 PM  
June 19, 2013

Thursday, June 20, 2013

HQ Warm-up x 3 Front Squat…work up to a 1 rep max  WOD: AMRAP in 12 minutes: 6 Front Squat @  65% of 1 rep max, 15 Back extensions, 25 Sit-ups Post-WOD: Downward facing dog…walk the dog, quad stretches or foam roll
June 18, 2013

Wednesday, June 19, 2013

HQ Warm-up x 2, Rope climb practice as needed (wear leg protection!) “Moon” Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, 1 ascent […]