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10/24/14 WOD

Announcements

REMINDER: Saturday 10/25/14
9am Class only. You must wear a costume to participate in class!! No exceptions please
Happy Halloween

Main – CrossFit

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Connectivity (No Measure)

Power Clean & Push Jerk

Metcon (Time)

21-15-9 of:

C2B Pull-ups

Clean & Jerk 115/75

*if you have Bar Muscle Ups, perform this version instead.*

10/23/14 WOD

Announcements

REMINDER: Saturday 10/25/14
9am Class only. You must wear a costume to participate in class!! No exceptions please
Happy Halloween

Main – CrossFit

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Strict Press

Metcon (AMRAP – Reps)

7 Minute AMRAP

Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

8 American KB Swings/Russian KB Swings

12 Sumo Deadlift High Pulls/Sumo Deadlifts

10/23/14 Kettlebell Class

Announcements

REMINDER: Saturday 10/25/14
9am Class only. You must wear a costume to participate in class!! No exceptions please
Happy Halloween

Main – Kettlebell

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Metcon (Weight)

EMOM 10 min

Swings-20 reps

*Your heavy bell from last week!

Metcon (Time)

“The Eagle”

Compliments of MSFG Dan Jon

Dbl KB 24/16kg

8 circuits

FS-8 reps

Farmers walk 20m

*Unbroken

Metcon (Weight)

5 rounds

30:15

KB Seat ups

KB Planks

10/22/14 WOD

Announcements

REMINDER: Saturday 10/25/14
9am Class only. You must wear a costume to participate in class!! No exceptions please
Happy Halloween

Main – CrossFit

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Connectivity (No Measure)

Paused Front Squat

Metcon (Time)

Run 800m

20 Hang Clean to Thrusters 95/65#

Run 400m

10 Hang Clean to Thrusters 115/85#

Run 800m

10/21/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

Dbl KB

10 rounds

2 Swings

3 Snatches

5 Front squats

Metcon (Time)

Four rounds

10 Tactical Lunge R

10 Cleans R

10 Tactical Lunge L

10 Cleans L

Waiters Walk 50ft R-50ft L

Metcon (Weight)

TGU Drills

10/21/14 WOD


Main – CrossFit

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Connectivity (No Measure)

Hang Clean +Jerk

Metcon (AMRAP – Rounds)

12:00 AMRAP of:

Run 400m

15 6″ Target Burpees

10/20/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Hang Snatch

Metcon (AMRAP – Reps)

10 minute AMRAP of:

30 Double-Unders

15 Power Snatches 75/55#

10/18/14 Kettlebell Beach Workout!!


Main – Kettlebell

Dania Beach Pier 9am sharp!

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10/17/14 WOD

Main – CrossFit

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Connectivity (No Measure)

Power Snatch

Metcon (AMRAP – Rounds)

3 Rounds of:

4:00 AMRAP

8 Strict HSPU (biggest deficit possible)

12 Jumping Squats 45/35

16 Burpees

1:00 Rest

*score is total rounds*

10/16/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

EMOM 10 min

Swings-20 reps

*Your heavy bell from last week!

Metcon (Time)

Dbl KB 16/12kg

10-9-8-7-6-5-4-3-2-1

Clean and Press

FS

EMOM 3 Burpees

Metcon (Weight)

TGU

5×5

*Heavy bell