WOD Blog

WOD 04/20/2018

4/19/2018

Lift: Hang Power Snatch - 5 x 2 Reps - build up - last set is heaviest
*Only if you have more than an hour to train do you add this to your training session.
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Strength: Bench Press - 8 x 3 reps @50% EMOM
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WOD: 20 Min AMRAP
2 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3
2 Full Snatch - 65/45 L1, 95/65 L2, 135/95 L3
10 Pull Ups
15 Calorie Assault

WOD 04/19/2018

4/18/2018

Strength: Back Squat - 5 x 5 Reps @ 75% - E3M
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Lift: Hang Full Clean - 5 x 2 Reps - build up - last set is heaviest
*Only if you have more than an hour to train do you add this to your training session.
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Testing: Find a Max Broad Jump - 3 Attempts
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WOD: 3 Attempts to hit a 1 RM on the following complex after doing 2 or 3 Warm Up Sets

8 Deadlifts
8 Power Cleans
8 Front Squats
8 Shoulder 2 Overhead
*Last done 10/7/2016

WOD 04/21/2018

4/18/2018

On Saturday 04-21-18 my friends at The Playground Gym / Broward CrossFit will be honoring long time Friend and Member Lt Gerald Balboa of the Miami Dade Fire Dept, Father, Husband, and all around Bad Ass who passed away just about a month ago now. I knew him from my visit down there and communicating via FB for years now. He was only 46 years old and leaves behind wife Clara and 4 young children ages 12, 7 and 18 month old twins. He was one of those kind of people that if you got to meet him, you felt like you'd known him most of your life.

There's a gofundme set up to help Clara and her kids with the medical and funeral expenses and as well them personally after those expenses are taken care of. You'll be able to see just how well known and liked he was when you see the money raised so far in just one month. If you have the means to donate and feel so inclined, by all means please do. Below is the link to the go fund me account. Or you can just give it to me Saturday and I'll make one donation.

https://www.gofundme.com/balboa-family-fundraising

We will obvously be doing the workout they are doing in honor of him as well. I hope a bunch of you can make it out. No donations are needed to participate. Donations are purely voluntary.

Gerry's Ladder 15 Min AMRAP
20 Deadlifts - 275/185
40 Power Cleans - 185/135
60 Wall Ball - 20/14
80 American KB Swings - 70/53
100 Double Unders

*2 Person Partner Workout. One Partner can work at a time. Split up work as you wish. On a 15 Minute Clock climb up the ladder to complete the 100 Double Unders - then retreat back down the ladder KB Swings, WBs, PCs, DLs - if you have enough time start climbing back up again. Cut reps in half if you wish to complete as an individual. Scale as needed.

WOD 04/18/2017

4/17/2018

WOD: 45 Min AMRAP
1000 Meter Row
800 Meter Run
100 Double Unders
50 Calorie Assault

04/17/2018

4/16/2018

Strength: Shoulder Press - 4 x 12 Reps - E3M
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Lift: Split Jerk - 10 Mins to find a Heavy 1 RM
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WOD: 5 Rounds of
25 Unbroken Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
10 Ring Row L1, Pull Ups L2, Unbroken Chest 2 Bar Pull Ups L3
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Bonus/Skill:
Strict Ring Muscle Ups - 3 attempts
Max Reps Strict Handstand Push Ups - 3 attempts Max Reps
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Please watch this video with Jared Enderton at CF Invictus. Then watch it again. It's all stuff we've gone over already. But now you get to hear it all at once instead of bits and pieces as we make only certain corrections with people as needed.

WOD 04/16/2018

4/15/2018

Lift: Hang Power Clean - 5 x 3 Reps - build up - last set is heaviest
*Only if you have more than an hour to train do you add this to your training session.
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Strength: Deadlift - 8 x 3 reps @ 50% EMOM
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WOD: 5 Rounds of
3 Min AMRAP
5 TNG Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
15 Heavy Russian Kettlebell Swings - 35/26 L1, 53/35 L2, 70/53 L3
15 Floor Press - 65/45 L1, 95/65 L2, 135/95 L3
rest 1 Minute between rounds
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Bonus/Skill: 3 x 100 DU's, rest 1 min between sets

Haven't tried these exercises from KSTARR yet but from similar things I've done for my shoulders, it appears they'll work pretty well. Whether they'll work for you or not, I don't know.

WOD 04/14/2018

4/13/2018

Saturday Class Time at 8 AM - Teams of 3

24 Min AMRAP
Station #1 - 10 Cal L1, 12 Cal L2, 15 Calorie Air Assault L3
Station#2 Max S2O - 65/45 L1, 95/65 L2, 135/95 L3
Station #3 - Plank Hold**

*Rotate through each station. Partner #1 must complete Station #1 prior to moving onto Station #2 and each partner moves onto next Station. Station #1’s Calorie Air Assault is the time clock to force all Partners to move to next Station.

Score = Total Calories + Total S2O
**MUST Stop if Plank Hold is given up

WOD 04/13/2018

4/12/2018

Lift: Clean and Jerk - 5 X 1 at 70 to 80% *Only if you have more than an hour to train do you add this to your training.
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Strength: Bench Press - 5 x 5 reps @75% - E3M
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WOD: 7 Min AMRAP
10 Power Snatch - 55/35 L1, 75/55 L2, 95/65 L3
10 Ring Rows L1, 5 Pull Ups L2, 3 Ring Muscle Ups L3
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Extra Credit:
200 Meter Run
rest 1:1
200 Meter Run

WOD 04/12/2018

4/11/2018

Strength: Back Squat - 4 x 12 Reps - E3M
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WOD: 13 Min AMRAP
30 Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3
30 Wall Balls - 14/10 L1 , 20/14 L2, 30/20 L3
30 Calorie Row
30 Knee Push Ups L1, Push Ups L2, Handstand Push Ups L3
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Accessory: Single Leg RDL 3 X 10 Each Leg

WOD 04/11/2018

4/10/2018

Skill Work: Pistols - 10 Mins Practice
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WOD: “Aggravated Annie Assault”
50-40-30-20-10
Calories Assault Bike
Double Unders
Ab Mat Sit Ups