CrossFit

Saturday the 4th of February, 2012

Skill of the year!

9:00am 305 workout

Joe’s going away party WOD at 11am, hang out after.

WODAPALOOZA is today. Come cheer on Pete, Dibo and Wess at Bayfront park!

CrossFit

Friday the 3rd of February, 2012

“400 meter runs with intentions on becoming a better runner”
If your runs are 1:00-1:30 perform
8 rounds on 3 minutes
If your runs are 1:30-2:00 perform
6 rounds on 4 minutes
If your runs are 2:00-2:30 perform
4 rounds on 5 minutes

*Use your first round run to decide which set you will use for your workout.
Trainer tip: Want a better workout? Aim to stay within 5 seconds of your first run.

Big Trouble in Little Haiti!

CrossFit

Thursday the 2nd of February, 2012

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

SCORES

Big Trouble in Little Haiti!

CrossFit

Wednesday the 1st of February, 2012

Press 1-1-1
(20 minute time limit)

Rest as needed

WOD
21-15-9
100 meter run
Muscle snatch (95/65)
(7 minute cap)
-No second knee bend!

SCORES

Immediately after cap

3 minute AMRAP
Shoulder taps
Rx-Back to wall

Big Trouble in Little Haiti!

CrossFit

Tuesday the 31st of January, 2012

For time
100 Burpees
1 Mile run
100 KB swings (53/35)
Rx+ (70/53)

SCORES

Supplement
50 Superman rocks

Big Trouble in Little Haiti!

CrossFit

Monday the 30th of January, 2012

 

Looking good Mr. president of Iran!

Front squat 1-1-1
(20 minutes time limit)

Rest as needed

WOD
7 rounds
7 Front squat (50% of max)
7 C2B pull-ups

(10 minute cap)

SCORES

Immediately after 10 min cap
5 minutes of V-ups

Break up sets as needed

Big Trouble in Little Haiti!

CrossFit

Sunday the 29th of January, 2012

Derek's first muscle up

Bench Press 5-3-1+

Rest as needed

21-15-9
Wall Ball 20/12
Kettlebell Swing 70/53
Burpee

CrossFit

Saturday the 28th of January, 2012

9 am 305 Workout

11 am Super Secret WOD

CrossFit

Friday the 27th of January 2012

Deadlift 5-3-1+ (75-85-95%)

Rest as needed

5 rounds for time of:
185 pound power clean, 5 reps
Muscle up, 5 reps
Scale for muscle ups is 10 shoot throughs
12 minute time limit

Midline: Accumulate 1 minute in L Sit in as little time as possible.
Start immediately after 12 minute cap.

SCORES

 

CrossFit

Thursday the 26th of January, 2012

4 rounds for reps
60 seconds work:30 seconds rest

Strict pull ups
Push ups
Squats
Sit ups
Burpees

Score is total reps

Midline: 300 Russian Twists, 20/14

SCORES