:startwod:
Warm Up
Joint Mobility
Light Stretching
(2 Rounds)
250 Meter Run
10 Air Squats
Strength Workout (SWOD)
Overhead Squat 5 – 5 – 5
Daily Workout (DWOD)
2 Rounds for time:
50 Meter Weighted Lunge 45M/25W
25 Wall Ball 20M/14W
25 Weighted Back Extentions 25M/10W
800 Meter Run
:endwod:
Here is the list of workouts for Saturdays Broward Affiliate Cup. There will be 5 local CrossFit Gyms competing in a fun and challenging day of wods which will be pulled from a hopper. Check in time will be 8am till 10am. A FREE Group Workout for anyone wishing to come out and try a CrossFit Workout will begin at 9am Sharp. The competition itself will begin at approx 103oam. Spectators are encouraged to come out and watch this new sport they call CrossFit. Its addictive fitness for ALL levels of athlete.
:startwod:
CrossFit Westons WODs
WOD#1
Helen with Balls
3 Rounds for time of:
400 meter run
21 Wallballs Men 20lbs, Women 14lbs
18 KB Swings Men 53lbs, Women 35lbs
12 Pull-ups Scale to red band pulls
15 min time limit
WOD#2
3 Rounds for time of:
Squat Clean x10 Men 135lbs, Women 75lbs
Pull-ups x15
12 min time limit
WOD#3
3 Rounds for time of:
one-arm DB snatch x12 each arm Men 45lbs, Women 25lbs
burpees x12
12 min time limit
Optimum CrossFits WODs
WOD#1
3 Rounds of:
200 meter burpee broad jump
10 Squat Cleans 95m/65w
20 box jump 24m/20w
30 sit ups
40 double unders (120 singles)
WOD#2
3 Rounds for time
500m Row
50 Squats
40 Situps
30 Push-ups
20 KB Swings 53/35
WOD#3
4 Rounds of:
Run 200 Meters
30 Air Squats
20 KB American Swings
10 Hollow Rocks
ATP CrossFits WODs
WOD 1:
Five rounds for time:
800 meter run
30 KB swings (m) 24 kg (f) 16 kg
30 push ups
WOD 2:
5 rounds for time:
400 meter run
30 box jumps (m) 24″ (f) 18″
30 wall balls (m) 20 (f) 14
WOD 3:
21-15-9
Deadlift 1/3 body weight
burpees
400 meter run
SF CrossFit WODs
WOD 1:
1.5 mile run
WOD 2:
5 rounds for time:
Row 555 meters
55 air squats
WOD 3:
3 rounds for time:
20 wall balls with 20 lbs med ball
20 sumo DL highpull (m) 95 (f) 75
20 burpees
20 push jerks or push press (m) 95 (f) 75
20 cal row
CrossFit Affliction – Davie
WOD#1
5 Rounds for time of :
5 Dead Lifts 275Men / 165Women
10 Burpees
WOD#2
3 Rounds for time of :
10 Dead Lifts 315Men / 165Women
400 Meter Run
15 Pull Ups
WOD#3
As many rounds as possible in 20 Mins
5 Thrusters 95Men / 65Women
7 Hanging Power Cleans
9 Sumo Dead Lift High Pulls
CrossFit FFF
WOD 1
3 Rounds of:
500 Meter Row
21-15-9 Deadlifts (men 135 lbs) (women 75 lbs)
21-15-9 Burpees
400 Meter Run
WOD 2
3 Rounds of:
20 Kettlebell Swings Russian Style (Men 50 lbs) (Women 35 lbs)
40 Push Presses (Men 65 lbs) (Women 45 lbs)
60 Air Squats
WOD 3
5 Rounds of:
400 Meter Run
30 Plyo Jumps (Men 18 box) (Women 12 box)
30 Wall Ball (Men 16 lbs) (Women 8 lbs)
:endwod:
