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May 17th

2013

Author By Jason
CategoryPosted in WOD

FRIDAY 051713

Strength:
 
Front Squat
 
Warm-up: 
 
2×70%
2×75%
 
Working set: 
 
5x3x80%
 
 
WOD
 
12min partner Wod
 
Calorie Row
7 Pull Ups
7 Power Cleans (135/95)
 

May 16th

2013

Author By Jason
CategoryPosted in WOD

THURSDAY 051613

Chipper!!!

100 Dubz
200m Run
80 HR Push Ups
200m Run
60 Sit ups
200m Run
40 OH Lunges (45/25)
200m Run
20 Push Jerk (155/105)
200m Run

May 15th

2013

Author By Jason
CategoryPosted in WOD

WEDNESDAY 051513

STRENGTH:
 
BACK SQUATS
 
 
Warm-up: 
 
2×75%
2×80%
 
Working set: 
 
3x2x85%
 
ALTERNATE:
 
30-20-10
 
Ab Roll outs
Squats
 
 
WoD
 
3rounds
 
90sec Burpee Pull Ups
1min rest
90sec Alt DB snatch
1min Rest
90sec Ball Slams
1min rest

May 14th

2013

Author By Yanissa Izquierdo
CategoryPosted in WOD

ARE YOU READY FOR SOME RELAXATION?

Join us Thursday, May 23rd for FREE DRINKS 10PM-11PM!  

May 14th

2013

Author By Jason
CategoryPosted in WOD
Comments Comments 0

TUESDAY 051413

Skill:

 
Handstand holds 
 
Wod
 
10 Rounds
 
7 KB SWINGS (24/16)
7 KB SDHP (24/16)
7 BOX JUMPS (24/20)
 

May 13th

2013

Author By Jason
CategoryPosted in WOD
Comments Comments 0

MONDAY 051313

 

Front Squat
 
Warm-up: 
2×70%
2×75%
 
Working set: 
6x4x80%
 
WoD
 
Follow the leader:
 
Teams of 2
 
12min AMRAP 
 
5 Power Cleans (135/95)
7 K2E
10 Wall Balls  (20/14)
 
•partner 1 must complete the whole round before partner 2 can begin.

May 11th

2013

Author By Jason
CategoryPosted in WOD

SATURDAY 051113

25min partner  AMARAP 25 Pull Ups 50 HR Push Ups 75 Squats 100 Dubz 400m Run

May 10th

2013

Author By Jason
CategoryPosted in WOD
Comments Comments 0

FRIDAY 051013

Strength:

 
Back Squat
 
Warm-up:
 
 2×60%
 2×65%
 
Working set: 
 
6x2x70%
 
Wod
 
7mim AMRAP
 
7 KB G2OH (24/16)
7 Burpees

May 9th

2013

Author By Yanissa Izquierdo
CategoryPosted in WOD

SCHEDULE CHANGE FOR 5/17 & 5/18

AS YOU MIGHT ALREADY KNOW, YOUR COACHES HAVE QUALIFIED FOR THE CROSSFIT SOUTH EAST REGIONALS!!!!

THIS IS THEIR CHANCE AT MAKING IT TO THE CROSSFIT GAMES!!!  

FRIDAY 5/17/13 WE WILL ONLY HAVE CLASSES AT 6AM, 7AM, 8:30AM AND 12PM

SATURDAY 5/18/13 WE WILL BE CLOSED 

COME OUT TO SUPPORT YOUR COACHES MAY 17 - MAY 19 AT 

Palm Beach Convention Center 

650 Okeechobee Boulevard West Palm Beach, FL 33401

VIEW VENUE AND EVENT DETAILS HERE

http://games.crossfit.com/region/south-east/schedule

HOPE TO SEE YOU THERE! :) 

 

May 9th

2013

Author By Jason
CategoryPosted in WOD

THURSDAY 050913

"When Diane met Annie"

 
21-15-9
 
Deadlift (225:155)
HSPU
 
400m Run
 
 
Dubz 
Sit Ups

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