|
|
|
 |
 |
|
 |
|
 |
|
OPEN BOX FRIDAY STRENGTH: OHS 5sets x 5 reps Push-Press 5 sets x 5 reps "Cpt Ryan McGhee"
---------------------------------------- "I think im gonna throw up" 3rds 10 Power Cleans m185 w125 10 over bar burpees 15min max ---------------------------------------------------- Wednesday AMRAP 1 min each station 1. MB S2S w15, m20 2. PLANK (if you drop during the minute, you have to do another minute of planking) 3. Feet Holds 6in off ground (take away 2 reps for every time feet touch the ground) 4. MB BF Sit-Ups w15, m20
-------------------------------------------- "Joshua Hager" 21 OHS w65, m95 42 Pull-ups 15 OHS 30 Pull-ups 9 OHS 18 Pull-ups *For Time" Benchmark ----------------------------------------- "TIME" Squat Clean Press m50 w35 tramp squats push ups bike row rope climb box jumps m24 w20 in-situps S2S P-k2e rings T2B Burbees 1:30 on 0:30 off
------------------------------------------------------ OPEN BOX FRIDAY Strength Training OHS 4x8 Front Squats 4x8 CORE Warm-Up (today you have the option of completing a 5th wod of the week, making up a wod you missed throughout the week, or just do strength training) *Must Have Your Dog Tags to Complete two sessions in a row* ------------------------------------------- "Run Away FRAN" 21-15-9 Thursters m135 w95 pull ups 2/400m runs ---------------------------------------------------- "Good Feeling" 5 rds 5 MU 10 PCs 155m, 105w 200m Run ------------------------------------------ "Body Weight Tuesday" 450 reps 10-20-30-20-10 Squats Push-Ups Supermans Sit-Ups Plank K2E ---------------------------------------------- "CAN WE DO THE KIPPINGsss" 5 DH-pullups 15 Box Jumps m24 w 20 25 press m45 w35 ---------------------------------------- OPEN BOX FRIDAY Strength Training: 4 sets of 8 reps Overhead Squats DeadLifts or WOD
(today you have the option of completing a 5th wod of the week, making up a wod you missed throughout the week, or just do strength training) *Must Have Your Dog Tags to Complete two workouts in a row* -------------------------------------------- 10-9-8-7-6-5-4-3-2-1 Chest-to-bar pull-up
K2E -------------------------------------------------- "FREAKIN BROUGHT" 30 Press Anyway w65, m95 Farmers Carry 20 Press Anyway Farmers Carry 10 Press Anyway Tire Flip 10reps ------------------------------------- "PERFECT FORM- NO REP" (3 Burpees Before Every Task) 2 min of Burpees 2 min of OHS Squats 2 min of Push-Ups 2 min of Pistols (1-legged squats) 2 min of KB Snatch w35, m53 2 min of Pull-Ups 2 min of KBS 2min of ??(if you do not make 50 reps, penalty)
------------------------------------------- "Squat That" 15 Front Squat 400m Run 4rds -------------------------------------------------- "Warm-Up" 1 min burpees 1min S2S 1 min JJ 1 min Speed box 50 sit ups 50 KB PASS m53 w35 50 K2C 200 m run over head m45 w25 ---------------------------------------------------- "Event 6 scaled DOWN" 21 wall balls m20 w15 21 T2B 3rds then farmer carry m95 w55 28 burpee box jump m24 w20 farmer carry 3 muscle ups ------------------------------------------------ "Get You Some Of This!" 1min AMRAP each exercise, 4 rds KB Snatch w35, m53 Jumping Lunges WindShield Wipers T2B Up Downs Tire Flip T1w T3m
------------------------------------------------- "No Slowing Down" 800m Run 60 Pull-Ups 400m Run 100 Squats 200m Run 45 KBS w35, m53 400m MB Run w15, m20 -------------------------------------------- "GIRLS" 10-8-6-4-2 Power cleans m185 w125 2-4-6-8-10 HSPU ----------------------------------------------------- "Josh Skirvin's Victory WOD" 800m Run 10 Clean and Squats 155m, 105w 3 rds SUNDAY IS JOSH SKIRVIN 5K!!!!! --------------------------------------------- "Light Weight!!!" 50 Squats 30 pull-ups 20 push-ups 10 burpees 3rds ------------------------------------------------------ "Wednesday Switch" 10-20-30(400m run)-20-10 Sit-Ups S2S K2E Speed Box then 2K ROW ---------------------------------------------- "Jason Khalipa" 3rds 10 PC 185m, 125w 10 Burpees -------------------------------------------- 3rds Stop-Sign-Run 30 Box Jumps 10 Pull-Ups 10 1 legged Squats --------------------------------------- "Josh Skirvin" WOD1+2 3 rds 6 Deadlifts m295, w175 200m Run 10 Burpee Squats Sprint 200m 10 Tapata Squats *For Time* ------------------------------------------- S-WOD Press 5-5-3-3-2-2-1..... then "HELEN" 3rds 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps *For Time* -------------------------------------------- " Is That Jason" 10 ring dips 12 box jumps 100m run 6rds ----------------------------------------------------- S-WOD Deadlifts "Freakin Core WOD" 3 rds 20 MB S2S 20 BF 20 Suitcases 20 Heel Touches --------------------------------------------- "Reebok CrossFit Games 12.5"
-------------------------------------------------- "Reebok CrossFit Games 12.4" ------------------------------------------ "12.3" -------------------------------------------------- "12.2" ------------------------------------------------------ "12.1!!!" ------------------------------------------------------
S-WOD Front Squats 4x8 "G.I. Jane" 100 Burpee Pull-Ups *For Time* ------------------------------------------- "Push" 4 Push press m185 w130 2 wall climbs/ 10 box HSPU 10 hand release push ups 16 min amrap
--------------------------------------------------- "Trail Blazzer" 7rds 20 Box Jumps w20, m24 15 Supermans 25 Lunges 200m MB Run ---------------------------------------------- "GET IT" 2 power cleans 4 KB push press m53 w35 6 push ups run to the cone and back 30 rds ------------------------------------------------------ "Josh Skirvin" WOD1 3 rds 6 Deadlifts m205, w155 200m SPRINT!!! *For Time* WOD2 3 rds 10 Burpee Pull-Ups Sprint 200m 10 Tapata Squats *For Time* ------------------------------------------- "FREAKIN CROSSFIT COMPLEX WOD" AMPRAP 3RDS, 2 min each station Back Squat Front Squat Tire Flips DH CLOSE GRIP PULL-UPS Wt for front and back squat is max BEAR COMPLEX wt. TOTAL POINTS is determined at the end of day. Your RANK for max bear complex wt is multiplied against your total reps. (If you are ranked #1 for the day out of 54 crossfitters your reps will be mulitplied by 54pts...if you are ranked last in the day out of 54 crossfitters your reps will be multiplied by 1pt) Only the Top 10 CrossFitters Pts will be posted ONLINE. -------------------------------------------- "What's The WOD" 50 sit ups 60 K2E 70 S2S m20 w15 80 plank K2E 50 T2B --------------------------------------------------- "Isabel" 30 reps Snatch m135lb, w95lb *For Time* --------------------------------------------- “Zimmerman” AMRAP in 25 minutes ------------------------------------------------------ "Josh Skirvin" WOD1 3 rds 6 Deadlifts m185, w135 200m SPRINT!!! *For Time* WOD2 3 rds 10 Burpee Pull-Ups Sprint 200m 10 Tapata Squats *For Time* ------------------------------------------------- "PPBS" 5min AMRAP each station Push-Ups Pull-Ups Bar Curl w35, m45 Scissor Kicks On Tramp ---------------------------------------------- "Run Forrest Run" 25 SDHP stop sign run 15 SDHP stop sign run 5 SDHP stop sign run ONE UNKNOWN EXERSICE DURING SDHP ---------------------------------------------------- "Justice" 10-15-20-25-20-15-10 KBS m53 w35 Box Jump m24 w20 every "5" complete 200m run ----------------------------------------------------- "FRAN" BEAST MODE TRAINING. Only the Freaks that are signed up with Beast Mode will be training at the 4:00pm and 9pm sessions. arrive 10min prior to the session. ----------------------------------------------- "MAX" DROP and MOVE ON Max S2S m20, w15 Max Bar Muscle Ups Max T2B Max Pull-Ups Max Hang-Cleans m115, w65 ------------------------------------------------ " Is This Paleo" 25 HSPU 50 T2B 800m run 75 push-press m75 w35 150 DU's ------------------------------------------------------ " Climb Climb Climb" 15 min amrap 2 Clean n Jerk m185 w115 2 rope climb
------------------------------------------------------ "Core to Core" 4rds 26 sit-ups 25 S2S 24 K2E ----------------------------------------------------- (Founding Freakin CrossFit Member) "Faith Kuhn" 400m Run 50 Tramp Squats 50 Pull-Ups 10 One-Legged Squats 400m Run 50 KBS w35, m53 50 S2S w15, m20 *For Time* --------------------------------- "DB Incline Press and Max Rep Pull-Ups" 10 minutes max, each station DB Incline Press (4x10) Max Rep Pull-Ups (4 sets) then 7min AMRAP BURPEE Hurdle Hops!!! ------------------------------------ "AMRAP CORE" 4 min AMRAP each exercise -Shoulder Taps -Plank K2E -K2C off Box -BF Sit-Ups then 3 sets of 10 reps Power Snatches -------------------------------------------------- "GREATNESS" 4rds 400m run 10 Muscle-ups ----------------------------------------------------- "Deadlift Myself" Deadlift B/W 60 reps *For Time* then 10-20-30 Box Jump KBS w35, m53 ----------------------------------------- "THE POSSIBLE" 5 min amrap Squats Hurdle hops BnF-MB push ups Pull-ups -------------------------------------------- "KAREN" 150 WB *For Time* then 4 sets of 8reps Bar Curls ------------------------------------------------ "Nicole" 400m Run Max Rep Pull-Ups 20min AMRAP (keep track of pull-ups each round) ------------------------------------------- "AIR FORCE"
----------------------------------------------- "INTERESTING" 10 Tapata Push-Ups 15 MB Suitcases 20 KB Sit-Ups 6 One Legged Squats "SPARTANS LAST WOD" 40 Min 1-2-3-4-5-6-7-8-9.....etc. Burpee 100m Run --------------------------------------- "BURN OUT" 5 min box jumps 5 min Hang cleans 5 min Scissors 5 min sprints kb2kb ------------------------------------------------------ "KB LADDER" 7 Rds or 30min max 5 KB SDHP (increase every rd) 5 Jumping Lunges (in sand) 20 MB S2S 20 K2C off box ------------------------------------ "Challenge Of WB and KBs" 5-5-10-10-15-15-20 WB (increase wt every round) T2B KBS (increase wt every round, 18-25-35-40-53-70-88lbs) ------------------------------------------- "Attitude" 5 DH-pull ups 10 Push ups 15 Sit-ups 5 One Ring pull-ups 17 min AMRAP ----------------------------------------------------- (If you do the wod with a partner, make sure you get your raffle ticket to win a free couples private training session which includes: 1)Private session to work on any weaknesses, 2)participants can choose any benchmark workout to do, 3) 2 beers each for after workout CHO recovery, 4) olympic lifting training. "Love Janae" 200m Gaze Into My Eyes Run 30 Share The Load Sit-Ups 15lb 30 Hand Holding Squats Couples Carry 150m 20 Burpee Jump Over 3 Rds ----------------------------------------- "Greatness" 5rds 600 m run 15 Squat clean thruster m95 w55 ----------------------------------------------------- "Quickness Is The Specialty" 20min AMRAP 20 MB Sit-Ups w15, m20 15 Weighted Push-Ups w10, m25 10 Burpees -------------------------------------------- "Yikees" 40 T2B 50 K2E 60 WB w15, m20 70 Shoulder Taps 80 KB High Pull w35, m53
------------------------------------------- "DESIRE" 21-15-9 DL m225 w155 Box-jump m30 w24 ----------------------------------------------------- "Clean and Jerk" 5-5-2-2-1....... then "B1" 200m Run 15 BF Sit-Ups 8 Squats 10 Push-Ups 5 Rds or 15min max -------------------------------------------- "achieve" 5rds 10 KBS m53 w35 200m run then 100 pull ups ------------------------------------------------------ Friday "A little Work On Anaerobic Training" 6 mins each station 3x10 Chest Press 3x10 DB Curls 3x10 L raises 3x10 Bent Over Row 1000m Row 100 s2s w15 m20 ---------------------------------- "SANTIAGO" 7rds 18 KB-hang squat cleans m35 w18 18 Pull-ups 10 power cleans m135 w105 10 HSPU ----------------------------------------------------- "BURN BABY" 40 box jumps m30 w24 then 30 Squats 12 push up squats 200m run 4rds
----------------------------------------------------- "Freak wittit Freak wittit" 9-6-3 Thruster m155 w115 Muscle-ups (Scale down for muscle-up, 10 chest to bar pull ups 10 ring dips) -------------------------------------- 30 Handstand push-ups Heather Keenan 13:15 ------------------------------------------------- "350 WOD" 50 T2B 150 Shoulder Taps 100 Squats 50 Lunges Stop-Sign-Run ------------------------------------ "Elizabeth" Benchmark 21-15-9 Power Clean w95, m135 Ring Dips -------------------------------------- "TARZAN" 15 T2R 16 pull-ups 23 tire jumps 3 HSPU 13 sit-ups 1 trail run 5 rds 32 min max then 2000m row 5 rope climbs out side ------------------------------------------------------ "Push, Squat, Flip, Run" 5 Rds 10 Press Anyway w95, m135 10 Front Squat w95, m135 5 Tire Flips 200m Run ---------------------------------- 40-30-20-10 Burpees Box jump m24 w20 ----------------------------------------------------- "Core Hurts" 18min AMRAP 20 MB S2S w15, m20 20 K2E 10 Feet Raises to Press 10KB Sit-Ups w18, m35 20 MB Sit-Ups w20, m20 ------------------------------------------- Thursday "Weighted Everything" 20min AMRAP, 10 reps each, m25lb plate, w15lb plate Weighted Scattered Push-Ups Weighted Pull-Ups Overhead Squats Overhead 200m Run Bicep Curls S2S ---------------------------------------------
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. "RANDY" 75 Power Snatch 75pound ------------------------------------------------------ "The Plan Is, DO NOT STOP" 5 Rds 10 Ring Dips 10 T2B 10 Push-Press w55, m95 15 Box Jumps 3 Rope Climbs "Freakin Spartan WOD" 800m Run 90 Burpees ----------------------------------------- "Unbreakable Madness" 200m Run 10 Squat Cleans w95, m135 5 KB Curl and Press w18, m35 10 Push-Ups 10 Pull-Ups 10 Deadlifts w95, m135 ---------------------------------------------- "Saturday Mini Spartan Race" ------------------------------------ "Burnout The Pec." 20min AMRAP Box Touches 8 Incline Push-Up 8 Decline Push-Up Plank 25 Sec. --------------------------------- "FREAKIN CORE WOD" 4 Rds 20 MB S2S w15, m20 20 MB Sit-Ups 20 Suitcases 20 S2S Heal Touches ----------------------------------- Wednesday WOD "This Is It" 5 RDS 200m Run 5 Dead Hang Chin Ups 10 Feet On Box Push Ups 15 BF Pull-Ups 10 KB High Pull w35, m53 ----------------------------------------- Tuesday Max Power Cleans 5-2-2-2-1...... then "50/50 Clean" WOD 50 Squat Cleans at 50% of your max "Spartans Like Burpees WOD" 12 RDS 200m Run 6 Burpees
------------------------------------- Monday 22 min AMRAP 200m Sprint 10 KB Snatches 35w, 53m 5 Plank/Squat 10 BF Sit-Ups 15w, 20m
---------------------------------- Saturday Partner WOD Stop-Sign-Run (1200m) 70 Burpee Over Bar Stop Sign Run 140 Squats w55, m95 Stop Sign Run Row 2100m
Saturday WOD This Saturday the WOD will be at the box. See you all there at 5min till 10am!!! -------------------------------------- Friday "Rounds of Glory" 4 Rds 15 K2E 5 Deadlifts w205, m275 150m KB Carry w35, m53 10 WB w15, m20 15 V-Ups --------------------------------------- Thursday "PPR" 10-15-20-25-20-15-10 Pull-Ups Push-Ups 200m Run *For Time* ----------------------------------- Wednesday Benchmark "NATE" 20min AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood (70lb) KBS *For Time* ----------------------------------------------- Tuesday 2012 "Hello 2012" 5 Rds 5 Push-Press 135m, 95w 10 Squat 135m, 95w 20 MB S2S 20m, 15w 200m Run |
|
CLOSED MEMORIAL DAY WEEKEND 26th-28th. Will OPEN back up on Tuesday the 29th. --------------------------------------------------------------------- UPCOMING EVENTS!!! BEAST MODE Where: Burgeron Rodeo Grounds in Davie, FL FREAKs Competing: Storm, Shane, Logan, Chris, Julian ------------------------------------------------------- "There are NO excuses in CrossFit" -------------------------------------------------------- RULE CHANGE!!! New Rule: We are putting into effect a two strike policy, starting MONDAY. If you sign up for an evening class and do not attend or leave your name on the schedule, you will recieve a strike. On your 2ND strike, you will loose your privilege of signing up in the 7pm and 8pm class for a week. RESPECT your fellow crossfitters that are in need of the later class times. Thank You, FREAKIN CROSSFIT. ----------------------------------------------------- Hey FREAKs!!! To track your WODs on your phone (android platform only), you can download "WOD TRACKER" from your android market. Under preferences in the app, go to the RSS URL and type in http://wodtracker.net/freakincrossfit you will be able to import Freakin CrossFit's WOD every day and save your times and weights. It's a great way to keep track of your progress, especially with your benchmarks.
See You FREAKs at the BOX!!! ------------------------------------------------
-------------------------------------------------- "Most great people have attained their greatest success just one step beyond their greatest failure." Napoleon Hill ------------------------------------------------------- Take It To Heart "It doesn't matter how hard you can hit, but how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That's how winning is done." -Rocky
|
|||
