Tuesday 12/23/08 WOD

Warm Up (10 minutes)

• 10 Air Squats
• 100 Meter Run
• 10 Push Ups
• 250 Meter Row
• 10 Pull Up
• 100 Meter Run
• 10 Back Exts
• 250 Meter Row

Workout of the Day (WOD)

“Ladder”
As many rounds as possible in 20 mins (AMRAP)
Dead Lifts 135M/95W   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 – 11 – 12.…
Double Unders               2 – 4 – 6 – 8 -10-12-14-16-18 -20 – 22 – 24.…

Core:    Tabata Ab Mat     4 sets 20 sec on 10 sec off
Tabata Leg Raise 4 sets 20 sec on 10 sec off

Skill:      Practice Over head Squats w/ PVC Pipe

Eric, Eddie, and Bryson doing Rx Dead Lifts during the WOD.

Gidget and Jackie working thru the WOD.  Jackie doing prescribed.  I’m sure her husband Doc is doing less weight at his Globo Gym.  LOL

Brooke and Jenna working on Double Unders.

Rhett and Ritza working hard.

Maisa’s favorite is jump rope

CrossFit Affliction – Ft Lauderdale’s newest addition are Trainers Manny and Ryan.   They will be leading some training sessions during the evening classes. Both have been with us since Day 1.  Congrats guys.  Time to turn it up a notch or two.