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Thursday 01/22/09 WOD

By 01/20/2009No Comments

Warm Up:

  • 150 Jump Rope
  • 50 Ab Mat Sit Ups
  • 50 Back Extensions

Workout of the Day (WOD)

Tabata These:
Eight Intervals of each exercise 20 seconds of work and 10 seconds of rest:  (The entire workout will take 20 minutes)

  • Box Jumps 24#M/20#W
  • Rowing Machine
  • Dead Lift 95#M/65#W
  • Back Squat 95#M/65#W
  • Push Ups

Core Work:

  • Knee to Elbows  2 x 10 – 15 reps
  • Ab Wheel            2 x 10 – 15 reps

DSC00336DSC00334Coach Heidi pushes Maisa to the limit on Thrusters.

Attention All CrossFit Affliction members.

Heather (one of our first members) wants to invite everyone out to The Florida Cigar Company for a social gathering this Saturday 01-24-09 beginning around 9pm till ?.  After this weeks of WODs and some bad hair days caught on film – We all can use some Tabata Drinking.  It is located at the below location.  Hope to see you all there.  Anyone and all are invited to come hang out with a bunch of Crazy CrossFitters.  Maybe we will do Burpees till we puke.

1527 N Federal Hwy
Fort Lauderdale, FL 33304

(954) 563-4677