2 Minute Max Rope Climb Then, EDT (16rds – 15sec intervals) 3 Box Jumps (30/24) 4 Ball Slams 5 V-Ups 5 H2H Swings (53/35) Strength WOD: SLDL – 6x4R/4L (moderate-heavy DBs or KBs) GHR – 3×10 Hamstring Curl – 3×12 (w/towel) “The opinion which other people have of you is their problem, not yours.” -Elisabeth …
*Don’t forget about the events going on this weekend: *Saturday, 10am WOD – Lift Up Autism WOD – open to everyone, donations welcome! *Sunday, 10am Yoga – Supporting Spina Bifida – open to everyone, donations welcome! *Saturday, all day – Palm Beach Partner Throwdown (at CrossFit Liger) – Good luck to Christine/Jane, Daniela/Katie & Marina/Ali!!! …
Strict Press: 3@70%, 3@75%, 3@80%, 3@85%, 3@90% (% of 3RM) *Alternate with 6 KB Rows (3sec pause at top of each rep) Then, 1 Mile Run for time! Strength WOD: Iron Scap – 1×10 each OH Walks – 4x50m (AHAP) – rest 60-90sec betw Side Planks – 6x30sec per side (15sec rest betw) “Happiness depends …
FSQ 20reps @75%+ (week 6!) Then, AMRAP 7 9, 6, 3 – HCL (135/95) 3, 6, 9 – C2B Pull-ups Strength WOD: Shoulder Rotations – 2x10R/10L (Light) Cuban Press – 2×12 (Light) Incline DB Bench Press – 5×7 (Moderate-Heavy) *Alternate with 10 Band Face Pulls “Let us put our minds together and see what life …
Team WOD! (3-4ppl) Complete 2k Row + 120 S2O (95/65) *One teammate will row any distance desired, then complete as many S2O as they decide. Other teammates cannot row until 1st teammate is done with S2O. Only 1 teammate working at a time, and 1 holding the barbell. *Barbell may NOT touch the ground at …
Upcoming events! Saturday, Sept. 19th @10am – Lift Up Autism! A WOD during our regular 10am time to support early diagnosis and treatment of Autism. Click the LINK for more details and to see the WOD. Sunday, Sept. 20th @10am – Yoga For A Cause! A donation-based yoga class open to ANYONE, in support of …
For total time & Calories: 3rds – 2min rest betw 15 Deadlifts (225/155) Run 300m 10 Burpees over the bar *5min rest* 3rds – 2min rest betw 7 Thrusters (135/95) 5 Muscle-ups 1min Max Calories on AB “Forget not that the earth delights to feel your bare feet and the winds long to play with …
Tabata! 8rds – 20sec ON/10sec OFF – per movement B2B Squats Double Unders Battle Ropes Ball-over-shoulder (or Stone 2 Shoulder) Then, Tabata Sit-ups Strength WOD: Shoulder Rotations – 3x8R/8L (light) Cuban Press – 3×10 (light) Floor Press – 7×5 (by feel) Alternate with 1-Arm DB Row – 5R/5L (by feel) Band Pull Aparts – 50 …
FSQ 20rep @70-75% (week 5) Then, EMOTM 7 7 Box Jump Overs (24/20) 7 Pull-ups “Seek the lofty by reading, hearing and seeing great work at some moment every day.” -Thornton Wilder
Labor Day WOD 9am Only “Abbate” Come celebrate, honor and put in some good ‘ol hard work!
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