5/01/14

• A. 1RM Snatch (15 min)
• 
  
• B. 10 rounds
• 
  
• 5 Snatch Grip Deadlift (95/65)
• 3 Hang Power Snatch (95/65)
• 3 OHS (95/65) *must do same weight on DL and Snatch as OHS*
• 20 double unders / lateral bar hops

4/30/14 - "WE" Wednesdays

• A. 1RM Turkish Getup each arm (15 min cap)
• 
  
• B. teams of 2 or 3
• 
  
• 50 American KBS (70/53)
• 50 Box Jumps (24"/20")
• 70 partner clapping pushups
• 50 Box Jumps (24"/20")
• 50 American KBS (70/53)

4/29/14

• A. 7 min EMOM > 5-7 strict pullups or 7-9 ring rows
• B. 7 min EMOM > 5-7 strict toes to bar
• 
  
• C. AMRAP 15
• 
  
• 3 Ring Muscle Up / 2x C2B Pullups
• 6 HSPU / 6 modified
• 12 Wall Ball (20/14)
• 12 Med Ball Situps

4/28/14 - Elizabeth (benchmark)

• A. Pendlay Row 5-5-5-5-5
• 
  
• B. Elizabeth 21-15-9
• 
  
• Power Cleans (135/95)
• Ring Dips / 2x box dips
• 
  
• rest 2 min
• 
  
• C. 800 M run cool down

4/26/14

***schedule update ...Boca and Lauderdale locations will now start Saturdays at 10am***

• 800m Run
• 50 Wall Balls (20,14)
• 50 Russian Twists (45/25)
• 50 Bodyweight Walking Lunges
• 50 Double Unders / 50 Lateral Hops
• 50 Cals on Rower
• 50 Air Squats
• 50 Med Ball Sit-ups (20/14)
• 800m Run

4/25/14

• A. Max Effort Static chin up hold (5 min running clock) as many attempts as necessary
• 
  
• B. Max Effort L-Sit (5 minute running clock) as many attempts as necessary
• 
  
• C. 10-9-8-7-6-5-4-3-2-1
• 
  
• C2B Pullups
• HR Pushups
• KB Am. Swings (70/53)
• 100 M run after each set

4/24/14

• A. 1 mile run for time (if you skip today, that's your loss when others are beating you in running WODs)
• 
  
• B. AMRAP 15
• 
  
• 20 Double Unders / lateral bar hops
• 10 Knees to Elbows / 15 V-Ups
• 10 OHS (95/65)

4/23/14 - "WE" Wednesday

• A. 3RM Power Snatches. Must be touch and go on the floor (no pause) If the bar comes to a complete stop, that set does not count
• 
  
• B. Teams of 2 or 3
• 
  
• 6 rounds
• 
  
• 20 Thrusters (115/75)
• 100 M back rack Lunges(same bar)

4/22/14

• A. 400 M row relay x2
• 
  
• B. 7 min AMRAP
• 
  
• 1 Rope Climb / 3 strict pullups
• 5 Snatches (135/95)
• 200 M run
• 
  
• rest 5 min
• 
  
• C. 7 Min AMRAP
• 
  
• 10 Box Jump (24"/20")
• 7 S2OH (135/95)
• 5 Burpees

4/21/14 Tabata This (benchmark)

• A. EMOM 7 min - 3 hang power cleans AHAP *go for a 3RM hang p. clean*
• 
  
• B. EMOM 7 min - 3 Romanian DL *focus on weight on heels and tension on hamstrings for this movement.
• 
  
• C. The 4 Tabata exercises and sequence of this workout is as follows 20 seconds on / 10 seconds off
• 
  
• Tabata Row
• Rest 1 minute
• Tabata Squat
• Rest 1 minute
• Tabata Pull-up
• Rest 1 minute
• Tabata Push-up
• Rest 1 minute
• Tabata Sit-up

4/19/14

• 6 rounds
• 
  
• 20 Sumo DLHP
• 20 HR Pushups
• 400 M run

4/18/14

SWOD: Deadlift 5-5-5-5-5

7 rounds

10 Alt. DB/KB Snatches (70/53)
10 Toes to Bar
30 Double Unders / ab mat hops

4/17/14

• SWOD: Front Squat 5-5-5-5-5
• 
  
• 10-9-8-7-6-5-4-3-2-1
• 
  
• Burpees
• Ring Dips / 2x Box Dips
• Box Jumps (30"/24")

4/16/14

• SWOD: 250M row relay x2 per athlete
• 
  
• teams of 2 or 3 
• 7 rounds
• 
  
• 20 Deadlift (185/115)
• 20 Med Ball Partner Situps (20/14)
• 200 M med ball run (20/14)

4/15/14 - "GYMANSTY AMRAP"

• SWOD: Push Press 3-3-3-3-3
• 
  
• AMRAP 12
• 
  
• 2 Ring Muscle Ups / 4 C2B pullups 
• 6 HSPU or modified HSPU 
• 10 Alternating Pistols / 2x goblet squats
• 
  
• cool down: 800 M run

4/14/14 - "The Chief" (benchmark)

• SWOD: 10 min EMOM 1 Squat Cleans work up to 80% 
• 
  
• then 5 min EMOM 1 Squat Clean at 90% or more (attempt a PR)
• 
  
• The Chief
• 
  
• Max rounds in 3 minutes of:
• 
  
• 3 Power cleans, (135/95)
• 6 Push-ups
• 9 Squats
• 
  
• Rest 1 minute. Repeat for a total of 5 cycles.

4/12/14

• 5 Wall Balls
• 5 Burpees
• 100 M run
• 10 Wall Balls
• 10 Burpees
• 200 M run
• 15 Wall Balls
• 15 Burpees
• 400 M run
• 20 Wall Balls
• 20 Burpees
• 800 M run

4/11/14

• SWOD: Clean High Pull 5-5-3-3-1
• 
  
• 5 rounds
• 
  
• 5 OHS (115/75)
• 10 Front Rack Lunges (115/75)(5/leg)
• 20 situps

4/10/14

• SWOD: Floor Press 3-3-3-3-3
• 
  
• AMRAP 8
• 
  
• 1 Rope Climbs / 3x strict pullups
• 7 Snatch (95/65)
• 
  
• rest 5 min
• 
  
• AMRAP 8
• 
  
• 7 Floor Press (135/75)
• 30 Double Unders / Lateral bar hops

4/9/14 - "WE" Wednesday

• SWOD: 50m Band Sprints x3 per person

• Teams of 2 or 3 (reps for 3 changed accordingly)
• 
  
• 4 rounds
• 
  
• 16 S2OH (165/105)
• 30 Box Jumps (30"/24")
• 400 M run

4/8/14 - Nick Xiarhos

A good friend of mine lost his close friend Nick in battle in 2009 and asked that I honor and name a WOD after him. According to Chris Columbus he was a true hero and we will always honor true heroes, this one's for you Nick!

• SWOD: Split Jerk Find 1RM in 15 min
• 
  
• 30-20-10
• 
  
• Hang Power Cleans (135/95)
• Toes To Bar / V-Ups
• HR Pushups

4/7/14 - "Jackie" (benchmark)

with a running clock athletes will do 800 M for time and have their own individual rest of 5 minutes.

Then immediately begin Jackie

• 1000 M row
• 50 thrusters (45# for men and women)
• 30 pullups
• 
  
• cool down: 800 M run

4/5/14 - Join us at the NEW North Lauderdale Location!

Both our Boca and Hallandale locations will be closed as we celebrate the grand opening at our new North Lauderdale location!

Join us at 5219 nw 35th ave. Ft. Lauderdale 33309 for the grand opening of our newest location!

It'll be a day full of fun activities, beginner friendly workouts, kids activities, sponsors and FREE food! Did we mention we'll also have winners of raffling including FREE membership?!?

If you have friends who live in the area and would be interested in CrossFit, bring them with you. We will have grand opening day only special rates for new members who sign up with us on or before April 5th.

4/4/14

• SWOD: Shoulder Press 5-5-5-5-5
• 
  
• 30 KB Sumo DLHP (70/53)
• 60 Pushups
• 120 double unders / lateral hops
• 60 Pushups
• 30 KB Sumo DLHP (70/53)

4/3/14

• SWOD: Back Squat 5-3-3-1
• 
  
• 10-8-6
• 
  
• DB Snatch (70/55)(alternating arms - 5,4 and 3 each arm
• Muscle up / 2x C2B pullups
• 
  
• 5 min rest
• 
  
• 3 rounds
• 
  
• Single DB Walking lunges 50M
• 400 M run

4/2/14 - "We" Wednesday

• SWOD: Hang Snatch 1RM (15 min) 
• 
  
• teams of 2 or 3
• 
  
• 4 rounds
• 
  
• 20 Plank Burpees
• 30 Wall Balls(20/14)
• 1000 M row