Crossfit

The Best Workout In Pompano Beach

Author: arnie

CrossFit WOD, April 6, 2018

by

FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
BREAK CLASS INTO TWO GROUPS
EVERY 2 MINS ALL OUT!

GROUP 1
5 RDS
200 MT RUN
10AIR SQUATS

GROUP 2
5RDS
200 MT ROW(BIKE IF NOT ENOGH ROWES)
10 PUSH UPS
REST 2 MINS SWITCH

2 RDS
400 MT OH WALK W PLATE 25/45
50 SIT UPS

CrossFit WOD, April 7, 2018

by

SATURDAY

Metcon (Time)
LOVE ME SOME BARBELL
NO RACKiNG ALLOWED

60-THRUSTERS 55/75 EVERY TIME YOU DROP THE 400 mt Run

50-HANG P SNATCHES EVERY TIME YOU DROP THE BAR 10BURPEES

40- POWER CLEANS EVERY TIME
YOU DROP -200 MT RUN

30 FRONT SQUATS EVERY TIME YOU DROP 30 DUBS

20-PULL UPS EVERY TIME YOU DROP RUN 100 MT

10-HANG POWER CLEANS – IF YOU DROP RUN A MILE!
Rx + 10 BAr MU instead of pull ups

CrossFit Hardcore Warm-up

CrossFit WOD, April 2, 2018

by

MONDAY

CrossFit Hardcore Warm-up
Metcon (Time)
2-4-6-8-10-12
FRONT SQUATS 85/115
12-10-8-6-4-2
TOES TO BAR
AFTER EACH RD
RD1,3 AND 5 -30 DUBS
RD 2,4 AND 6 -400 MT RUN

CrossFit WOD, March 30, 2018

by

FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
GRAB A PARTNER
TOTAL OF 200 SIT UPS
PARTNER 1-HANG FROM THE BAR
PARTNER 2-SIT UPS
SWITCH EVERY 20 SIT UPS

ROW OR BIKE
100 CAL TOTAL
PARTNER 1- ROW OR BIKE
SWITCH EVERY 10 CAL

100 BURPPES
SWITCH EVERY 5