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Playground – Broward CrossFit 08-26-15

By 08/25/2015No Comments

Broward CrossFit – CrossFit

Heart Rate Warm Up (No Measure)

4 Rounds

15 second Jumping Jacks

15 second Air Squat

15 second Mountain Climbers

15 second Jump Squats

4 Min Midline Drill (No Measure)

4 Rounds of

15 second Front Plank

15 second Right side Plank

15 second Left said Plank

15 second Superman Hold

5 Minute Barbell Complex Drill (No Measure)

5 Min AMRAP – don’t put down the barbell

Barbell Complex 45/35 (Rx) 75/55 (Rx+)


Metcon (AMRAP – Reps)

15 Min AMRAP

6 Alternating KB Swings 53/35 (Rx) 6 Double KB Swings (Rx+)

6 Alternating KB Cleans 53/35 (Rx) 6 Double KB Cleans (Rx+)

6 Single Arm KB Front SQT 53/35 (Rx) 6 Double KB F SQT (Rx+)

Run 200 Meters

Rest 5 Mins

10 Min AMRAP

6 Alternating KB Swings 53/35 (Rx) 6 Double KB Swings (Rx+)

6 Alternating KB Cleans 53/35 (Rx) 6 Double KB Cleans (Rx+)

6 Alternating KB Front SQT 53/35 (Rx) 6 Double KB F SQT (Rx+)

Run 200 Meters




The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach “evidence-based fitness”. The CrossFit methodology depends on full disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co-developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed.


In implementation, CrossFit is, quite simply, a sport— the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout; this data has important value well beyond motivation.


Our commitment to evidence-based fitness, publicly posting performance data, co-developing our program in collaboration with other coaches, and our open-source charter in general has well positioned us to garner important lessons from our program—to learn precisely and accurately, that is, about the adaptations elicited by CrossFit programming. What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO2 max, lactate

threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity.


The modest start of publicly posting our daily workouts on the Internet beginning six years ago has evolved into a community where human performance is measured and publicly recorded against multiple, diverse, and fixed workloads. CrossFit is an open-source engine where inputs from any quarter can be publicly given to demonstrate fitness and fitness programming, and where coaches, trainers, and athletes can collectively advance the art and science of optimizing human performance.