Friday, May 30, 2014

Thursday, May 29, 2014

5/30/14


  • A. DB/KB single arm row 3x10

  • B. AMRAP 20

  • 7 HSPU
  • 7 Toes To Bar / 10 V-Ups
  • 200 M run

Wednesday, May 28, 2014

5/29/14


  • 15 Box Jumps (30"/24")
  • 15 Floor Press (135/95)
  • 15 Front Squat (135/95)
  • 150 Double Unders / Lateral hops
  • 15 Front Squat (135/95)
  • 15 Floor Press (135/95)
  • 15 Box Jumps (30"/24")

Tuesday, May 27, 2014

5/28/14 - "WE" Wednesday


  • A. 400 M row relay x2

  • B. 4 rounds

  • 12 Power Cleans (205/125) (GO HEAVY)
  • 15 Partner Clap Pushups
  • 24 Pullups / ring rows

Monday, May 26, 2014

5/27/14


  • A. Romanian deadlift 5-5-5-5-5

  • B. EMOM 7
  • 10 Wall Balls (20/14)
  • AMRAP situps for remainder of minute

  • 5 min rest

  • C. EMOM 7
  • 2 Power Snatches (155/105)
  • AMRAP burpees for remainder of minute

Friday, May 23, 2014

5/24/14 - MURPH (benchmark)


  • Happy Memorial Day weekend! Please remember what this Holiday stands for. 

  • Reminder: we are closed on Monday!

  • 1600 M run

  • next part may be broken up in any way
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats

  • 1600 M run

5/23/14

  • A. Clean High Pull 3-3-3-3-3

  • B. 25 box jumps for time (30"/24") practice speed off the floor and rebound for advanced athletes ONLY. coaches discretion.

  • C. AMRAP 10
  • 1,1,2,2,3,3... up the ladder
  • Toes To Bar
  • OHS (135/95)

  • D. 3 x ME Hollow Rock hold

Wednesday, May 21, 2014

5/22/14


  • A. Push Press 5-5-3-3-1-1

  • B. 10 rounds

  • 3 Hang Power Clean (165/105)
  • 3 Front Squats (165/105)
  • 3 Push Jerk (165/105)
  • 20 Double Unders

Tuesday, May 20, 2014

5/21/14


  • A. Front Squat 3-3-3-3-3

  • B. Teams of 2 or 3

  • AMRAP 15

  • partner 1 does 200 M run
  • partner 2 AMRAP burpees until  partner 1 finishes the run (same for partner 3 if necessary, only one partner running)
  • *add total burpees*
  • Rotate running teammates

Monday, May 19, 2014

5/20/14


  • A. Hang Snatch 3-3-3-3-3 (unbroken each set)

  • B. Tabata

  • 8x each movement 20 sec on, 10 sec off.
  • *1 minute rest between movements*

  • Pushups
  • Situps
  • KB American Swings (53/35)
  • Box Jumps (24"/20")

Friday, May 16, 2014

5/17/14


  • 6 rounds

  • 10 American Swings (70/53)
  • 10 Med Ball Situps (20/14)
  • 200 M Med Ball run (20/14)

Thursday, May 15, 2014

5/16/14 - Baby Elijah Joseph!


  • Please welcome Travis and Elizabeth's baby, Elijah Joseph to our family! He came early, but thank God he's healthy and ready to WOD soon :)

  • A. Deadlift 3-3-3-3-3

  • B. 15 min AMRAP

  • 2 Bar muscle ups / 6 strict pullups
  • 12 Wall Balls (20/14)
  • 24 Russian Twists (45/25)

Wednesday, May 14, 2014

5/15/14


  • A. Squat Clean 1RM in 15 min

  • B.

  • 20 Push Press (135/95)
  • 20 Toes To Bar
  • 20 Cal Row
  • 100 Double Unders / Lateral Hops
  • 20 Cal Row
  • 20 Toes To Bar
  • 20 Push Press (135/95)

Tuesday, May 13, 2014

5/14/14


  • A. 400 M relay (2 total races)

  • B. 6 rounds - teams of 2 or 3
  • 20 Burpee Pullups
  • 20 Box Jumps (24"/20")

Monday, May 12, 2014

5/13/14


  • A. Max weight Farmer Walk for 50 M (3 attempts per athlete)

  • B. AMRAP 7
  • 5 Squat Clean (205/125)
  • 100 M run

  • rest 5 min

  • C. AMRAP 7
  • 5 Deadlifts (205/125)
  • 100 M run

  • rest 5 min

  • D. AMRAP 7
  • 5 Floor Press (165/95)
  • 100 M run

Sunday, May 11, 2014

5/12/14 - Isabel (benchmark)


  • A. Floor Press 5-5-3-3-1

  • B. Thruster 5-5-3-3-1

  • C. Isabel - 30 Snatches (135/95)

  • D. cool down 800 M run

Friday, May 9, 2014

Thursday, May 8, 2014

5/9/14


  • A. Push/Split Jerk 3-3-3-3-3

  • B.

  • 10 C2B Pullups
  • 25 double KB/DB thrusters (55/35)
  • 50 Ab Mat situps
  • 50 HR Pushups
  • 25 double KB/DB thrusters (55/35)
  • 10 C2B Pullups

Wednesday, May 7, 2014

5/8/14


  • A. Weighted Pullups 5x3 (modify to strict pullups or strict ring rows if necessary)

  • B. Shoulder Press 5-3-3-1

  • C. 5 rounds

  • 50 Double Unders / Lateral Hops
  • 15 Toes To Bar / 25 V-Ups
  • 5 Push Press (155/105)

Tuesday, May 6, 2014

5/7/14 - "WE" Wednesdays


  • A. Band Sprints 50m x2 each athlete

  • B. 100 M relay 2x

  • C. Teams of 2 or 3

  • 4 rounds

  • 12 Hang Power Cleans (155/105)
  • 14 Ring Dips / 2x Box Dips
  • 20 Wall Balls (20/14)
  • 200 M med ball run

Monday, May 5, 2014

5/6/14


  • A. 10 min EMOM - 12 alternating Pistols / Elevated Heel Pistols / Box Pistols or Assisted Pistols (on pullup rig)  *coaches work through progression*

  • B. 15 Min AMRAP

  • 10 Deadlifts (185/115)
  • 15 Lateral bar burpees
  • 20 Pullups
  • 25 Cal Row

Sunday, May 4, 2014

Friday, May 2, 2014

5/03/14 Adaptive Fitness Seminar at North Lauderdale 10am sharp!

Steph Hammerman is an Adaptive Athlete, Motivational Speaker, and CrossFit Level -1 Certified Coach. She lives with Cerebral Palsy and has found her passion in bringing awareness and education about the Adaptive Athlete to anyone who will listen via Social Media, Coaching and her unique personal perspective Adaptive Seminars.

Stephanie Hammerman was a twin born three months premature, weighing 1 pound, 15 ounces and with a mild case of cerebral palsy (CP). CP is a result of the loss of oxygen to the brain causing it to affect motor skills. For Hammerman, certain messages sent from the brain to the rest of the body don’t connect as quickly. She is able to move around with crutches and uses a motorized wheelchair, allowing her to live completely independently. She is also able to drive with a van that has push-pull hand controls. The 22-year-old attends graduate school at Nova South Eastern University, studying college student affairs, and hopes to work as a residence director. Hammerman says she wants to be able to do everything her nine able-bodied siblings can do and is preparing for her next half and full marathons in hand cycling.

Here are some links to get more information on this amazing person, and how she overcomes CP to train hard every day and keep her mind and body healthy!


And even a CNN report on her training:

We really hope to see you all at our North Lauderdale location Saturday at 10am sharp!

The address is 5219 NW 35th ave. Fort Lauderdale, FL 33309

Thursday, May 1, 2014

5/02/14


  • A. Thruster 5-3-3-1-1-1 (15 min cap) shoot for 1RM

  • B. 5 rounds

  • 10 T2B
  • 10 Burpees
  • 200 M run