Crossfit

The Best Workout In Pompano Beach

CrossFit WOD, April 3, 2019

CrossFit WOD, April 2, 2019

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HAPPY BIRTHDAY TOMMIE AKA BT HAPPY BIRTHDAY TODD!

Warm-up
Metcon (Time)
FOR TIME
BUY IN 4 BAR MU
55 DUBS
43 THRUSTERS 65/95
55 DUBS
43 PULL UPS
55 DUBS
43 STOH
55 DUBS
43 PUSH UPS
BUY OUT 3 BAR MU

RX 65/95
RX+ 85/115

CrossFit WOD, April 1, 2019

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MONDAY

Warm-up
Metcon (Time)
50 DB POWER SNATCH 20/30(ALTERNATING ARMS)
200 MT RUN
25 OHS 65/95

40 DB POWER SNATCH
200 MT RUN
20 OH SQUATS

30 DB POWER SNATCH
200 MT RUN
15 OH SQUATS

20 DB POWER SNATCH
200 MT RUN
10 OH SQUATS

Weightlifting
BEFORE THE WOD 15 MIN
OHS 3-2-2-1-1-1-1

CrossFit WOD, March 30, 2019

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SATURDAY

Warm-up
Metcon (Time)
21-18-15-12-9-6-3
CLEAN & JERK 85/115
KB SWINGS 35/55
GOBLET SQUATS W KB
200MT RUN AFTER RD 1,3,5,7
400 MT RUN AFTER RD 2,4,6

CrossFit WOD, March 29, 2019

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FRIDAY

Warm-up
Metcon (Time)
4 RDS (200 MT) 0N 2 MIN
50 MT RUN W PLATE 25/45
50 RUN WITHOUT PLATE
50 MT RUN WITHOUT PLATE
50 MT RUN WITH PLATE
NO DROPPING THE PLATE OR 5 BURPEES PENALTY

REST 2 MINS

30 BURPEES ON PLATE( NO NEED OF HIPS EXTENSION)
30 SDLHP 65/95
30 HOLLOW ROCKS
30 RENEGADE ROWS

CrossFit WOD, March 28, 2019

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THURSDAY

Warm-up
Metcon (Time)
25-20-15-10-5
POWER SNATCHES 55/75
TOES TO BAR
WALL BALLS

Weightlifting
CLEAN HIGH PULL
HANG POWER CLEAN + JERK
70% X3
73% X 3
75% X 2
78% X 2
80% X 2
80% X 2
80% X 2

FRONT SQUATS
73% X 5
75% X 4
78% X 4
80% X 3
80% X 3

GOOD MORNING
EMPTY BAR 5 SETS OF 10 REPS