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 […]
April 9, 2013

Wednesday, April 10, 2013

Complete as many rounds as possible in 15 minutes of: 10 Tuck Crunch, Tuck Crunch Demo 36 Meter Crab Walk (Head first, hips high), 50 Meter Farmer’s Carry with plate for Grip Strength 25/45# Post-WOD: Wrist/Forearm stretches, Cobra stretch to Child’s Pose      
April 8, 2013

Tuesday, April 9, 2013

Skill Work: Hand Stand Holds (options: with no support, on wall, or feet on a box) 5 x 20 seconds each. WOD: Complete at 75% of 1 Rep Max: 1 Power clean, 1 Hang Power Clean, 1 Clean, 1 Hang Clean Complete 10 sets as follows: One set every 30 […]
April 7, 2013

Monday, April 8, 2013

Pre-WOD: HQ Warm-up x 1, PVC Pipe Shoulder stretches, Squat holds 3 x 20 sec. Strength: Shoulder Press 5 x @75%, 3 x @ 85%, 1 x or more at 95% WOD:  “Cindy” Complete as many rounds as possible in 20 Minutes of: 5 Pull-ups, 10 Push-ups, 15 Squats  Post-WOD: […]
April 5, 2013

Saturday, April 5, 2013

Complete as many Rounds as Possible in 15 Minutes of: 6 Front Squats @ 50% of 1 Rep Max, 3 Bar-facing Burpees, 20 Walking Lunges (1=1) Run 200 Meters Post-WOD: Quad and Hamstring Band Stretches
April 4, 2013

Friday, April 5, 2013

Make-up Day/Team WOD @ 5:30 PM!    
April 3, 2013

Thursday, April 4, 2013

CrossFit Games 13.5… The Final Workout!
April 2, 2013

Wednesday, April 3, 2013

Complete the following for time: Run 400 Meters, 8 Ring dips, 10 Dead Lifts @ 60 % of 1 Rep Max 4 Rounds… Post-WOD: Single-leg extension, toe raises/calf stretch  
April 1, 2013

Tuesday, March 2, 2013

15 Push Press @ 60% of 1 RM 5 Med Ball Cleans 14/20# 1 rope climb (sub 3 rope pulls or 6 pull-ups) 10 Push Press 10 MB Cleans 1 Rope Climb 5 Push Press 15 MB Cleans 1 Rope climb 10 Push Press 10 MB Cleans 1 Rope 15 […]