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08.27.13 27 Aug 2013 | 08:30 am
Warm-up Movement prep for shoulders and hips. Then perform the following. 1) 3 Skin the cat + 3 Hip to ring swings x 3 2) Turkish get-up to max(5-7 minutes) 3) 21 KBS(53/35)/ 21 T2B, rest till 3 minut...
Tuesday the 27th of August, 2013 27 Aug 2013 | 06:00 am
12, 10 & 8 reps, not for time of: Alternating Pistol Alternating One hand chin up Alternating One arm push up *sub with appropriate movements as needed Rest as needed Row 1,000 meters for time Tria...
08.26.13 27 Aug 2013 | 01:11 am
Rest day Tomorrow will begin a new 12 week cycle. Below is an idea of how each day will flow. There will be instructional videos along with each post if I think that there will be confusion. Consult....
Monday the 26th of August, 2013 26 Aug 2013 | 06:00 am
Front Squat 5-5-5-5-5+ (65-65-65-75-85%) Add 5-10 pounds to your training max today Romanian Deadlift 10-10-10 (55% of Power clean training max) Rest as needed “Hawkeye” Three Rounds for time of: ...
Sunday the 25th of August, 2013 25 Aug 2013 | 06:00 am
9:30am Yoga 10:30am Olympic Lifting with Chad 11:30am CrossFit WOD Triangle of Destruction 3: The Final Countdown! CHALLENGE OF THE WEEEEEEEEK: 1 minute max Air Squats
08.25.13 25 Aug 2013 | 05:59 am
Warm-up 1) 3×30 sec false grip hang/ 3×30 sec Dip support 2) 1rd every 3 minutes x 4 250 Row 35 Dubs 10 T2B 3) ME 3RM Seated DB Press 4) Snatch to heavy then OHS 3×10 (out of rack) 5) Weighted pull-....
Saturday the 24th of August, 2013 24 Aug 2013 | 06:00 am
9:00am Unloaded 10:00am CrossFit WOD
08.24.13 24 Aug 2013 | 05:05 am
Crossfit 305 teams sitting in 4th and 6th at Crush games after day 1. Top 32 make it to day 3. Come out and visit to watch the boys workout today at the BB&T center in Sunrise. Rest Optional Condidi...
08.23.13 23 Aug 2013 | 06:26 am
Warm-up 1) Turkish get up to max (5-7 minutes) 2) 4rds (NFT) 7 KBS(work up to hvy)/ 6 Pull-ups(any kind)/ 5 Ring dips/ 4 C2B/ 3 HSPU/ 2 Muscle-up/ 1 Legless (12′) 3) ME Rack Deadlift (Start bar at m....
Friday the 23rd of August, 2013 23 Aug 2013 | 06:00 am
“SWB” For time: 40 Burpees Run 400 meters 40 Toes to bar Run 400 meters 40 Box Jumps 24/20″ Run 400 meters 40 Pull Ups Run 400 meters 40 Double Unders Run 400 meters Happy Hour is this Saturday! T....
