Friday the 31st of June, 2009

This is the WOD for the Challenge to take place at the CrossFit Affliction One Year Anniversary on 8.22.09 in Ft. Lauderdale. The fastest time posted is 17 minutes. Can you beat it?For Time:Row 500 Meters25 Box Jumps 24"Men / 20"Women400 Meter Sprint25 Dead Lifts 185# Men / 135# Women25 Double Unders or 150 Single Jump Ropes25 Pull Ups (chest to bar Men / chin over Women)25 Wall Balls 20# Men / 14# Women25 Kettlebell Swings 53# Men / 35# Women25 Burpees

Thursday the 30th of July, 2009

CNJ-mePressing snatch balance, Heaving snatch balance, Snatch balance- Light weight technique work.“Randy” 75 pound Power snatch, 75 reps for time. Post time to comments.

Wednesday the 29th of July, 2009

Benchmark Wednesdays"Jackie"For time:Row 1000 meter45 pound thruster, 50 reps30 pull upsToday is the first of our Paleo chats in preparation tor the Paleo Challenge starting August 1st.Notes, tools, articles and ephemera:101 Simple Salads for the SeasonGreg Amundson doing "Jackie" from the Main Site.

Monday the 27th of July, 2009

Clean and Jerk3-3-3-3-3Rest 5-10 minutesMetCon:3 rounds for time of:Run 200 meters20 squats50' broad jumps(distance covered in broad jumps counts as part of 200mtr run)Finish with 200 meter Run

Saturday the 25th of July, 2009

"Heavy Day"Today we will practice technique on lifts and do several working sets.

Friday the 24th of July, 2009

"Free Friend Friday"...got your friends and family to drink the kool-aid. 'Filth Fifty'For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersPost time to comments.Reps may scaled to make the Filthy Forty, Dirty Thirty or Tough Guy Twenty. Weights and range of motion may also be scaled to accommodate all participants.Notes, tools, ...

Thursday the 23rd of July, 2009

"The Magic 50"5 rounds for time:Dumbbell Swing, 5 reps each armDumbbell Snatch, 5 reps each arm10 burpeesGo heavy and fast.

Wednesday the 22nd of July

Benchmark Wednesdays"Nicole"Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-upsPost number of pull-ups completed for each round to comments.The Tight Tan Slacks of Dezso Ban takes on the Deadlift

Tuesday the 21st of July, 2009

Beach WOD 7/21/09Five rounds for time:Lunge from can one to can twoSprint from can two around lifeguard station to water15 push ups feet in waterSprint back across soft pack sand to can one20 squatsPost time to commentsWe will be meeting at the beach at 73rd Street at 6pm.There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins.Bring water, sunscreen, a towel and clothes you don't mind getting wet (a swimsuit). Call Dan for more information (561) 809 - 2858

Monday the 20th of July, 2009

"Fight Gone Bad"In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:Wall-ball: 20 pound ball, 10 ft target. (Reps)Sumo deadlift high-pull: 75 pounds (Reps)Box Jump: 20" box (Reps)Push-press: 75 pounds (Reps)Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next s...