March 20, 2013

January-March 2013 Paleo Challenge is Complete!

Congratulations to all who participated in the challenge! Points are being tabulated this week so be sure that your points are in to give your team its best shot at the title! The deadline to complete your Pre and Post WODs, submit your diet points, and complete your measurements is […]
March 19, 2013

Wednesday, March 20, 2013

Complete as many rounds as possible in 15 minutes of: 15 Weighted sit-ups 25/35#, Broad Jump 48′, 15 Ring Dips, Run 200 Meters Post-WOD: Calf stretch, Prone scorpion          
March 18, 2013

Tuesday, March 19, 2013

Pre-WOD: Double Unders, Knees to Elbows, Toes to Bar practice Complete the following for time: 20 Double Unders (60 singles), 3 Knees to Elbows (no back swing), 20 Squats, 3 Toes to Bar (no back swing), 5 Rounds for time… Post-WOD: Toe raises/calf stretch, PVC pipe shoulder stretch
March 17, 2013

Monday, March 18, 2013

Paleo Challenge Post-WOD (Compare with 1/24/13) “GRACE” 30 Clean and Jerk 95/135# Post-WOD: Trapezius “Pin and stretch”, Band on bar shoulder stretch
March 15, 2013

Saturday, March 16, 2013

“Rack and Row, Bar Sprint!” Complete the following with a partner: Partner 1 – hold a barbell in the rack position 95/135# Partner 2 – row 500 meters 2 rounds each… Rest 1 minute Partner 1 – hold a chin over the bar position on a pull-up bar Partner 2 […]
March 14, 2013

Friday, March 15, 2013

Make-up Day/Team WOD
March 13, 2013

Thursday, March 14, 2013

CrossFit Games 13.2
March 12, 2013

Wednesday, March 13, 2013

Pre-WOD Mobility: Pectoralis Minor “Pin and Stretch”  AMRAP in 20 minutes:  10 Push-ups, 30 second side plank hold, 10 Push-ups, 30 second (alternate side) plank hold, 100 Meter Farmer’s Carry 35/50# Post-WOD: prone scorpion  
March 11, 2013

Tuesday, March 12, 2013

Pre-WOD: Squat holds and Hamstring mobility work For time: 5 Sets of 10 Back squats at 60% of  1 Rep Max Alternate with 50, 40, 30, 20 10 sets of GHD Sit-ups (sub weighted sit-ups) Post-WOD: Single-leg extension x 2 each, cobra x 3     
March 10, 2013

Monday, March 11, 2013

Paleo Challenge Post-WOD (Compare with 1/16/13) “Rankel”  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 Post-WOD: Supine scorpion, PVC pipe shoulder work  
March 8, 2013

Saturday, March 9, 2013

In Honor and Memory of St. Lucie County Sheriff Officer and CrossFit Fort Pierce Member Sgt. Gary Morales         A Hero WOD: Complete as many rounds as possible in 20 minutes of: 7 Chest-to-bar Pull-ups 77 Double Unders 2 Dumbbell Man Makers 35/55# 28 Abmat Sit-ups Post-WOD: […]
March 7, 2013

Friday, March 8, 2013

Make-up Day/Team WOD
March 6, 2013

Thursday, March 7, 2013

The CrossFit Games Begin! Click below after 8:00 PM EST for the first WOD:  CrossFit Games 13.1
March 5, 2013

Wednesday, March 6, 2013

Complete as many rounds as possible in 20 Minutes: 15 Weighted Sit-ups 25/35#, 15 Kettlebell Swings 35/50#, 10 Push-ups, 10 Back extensions, Run 200 Meters Post-WOD: Supine scorpion,  Cobra  
March 5, 2013

CrossFit Mobility Seminar on Saturday!

Hey CrossFitters! When was the last time you PR’d your snatch? How deep can you comfortably get in your squat? Would you like to be able to cycle through metabolic conditioning without any restrictions? What about those nagging aches and pains in your neck, spine, knees and shoulders? Mobility, flexibility, […]