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Week of Workouts

By 11/22/2010No Comments

:startwod:

Monday 11-22-10

Back Squat 5 – 5 – 5

rest 10 minutes then:

100 Overhead Squats 95M/65W
5 Burpees every time you drop the bar
No rack used.

Tuesday 11-23-10

10 Rounds of
5 Dead Lifts 225M/155W
10 Pull Ups
15 Box Jumps

recover for 10 mins then:

5×40 yard dash

rest 1 minute between efforts

Wednesday 11-24-10

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Thursday 11-25-10

Closed Thanksgiving Day

Friday 11-26-10

Closed!

Playground Gym / CrossFit Ft Lauderdale open 11am WOD

CrossFit Ft Lauderdale.com

:endwod:

Brutal Recess Seminar will be postponed till March or April 2011.  Date will be announced.

On Saturday Dec 4th @ 10am.  There will be a Beach Workout for both locations.  East vs. West Challenge.  CrossFit Ft Lauderdale vs. CrossFit Affliction.   It will be a fun workout including Hoover Ball and fun for the whole family.  Please make arraignments to come out and represent your Gym.  Of course we know the West side gym is gonna SPANK the East side even though they are growing bigger than us.

CrossFit Affliction will be hosting Trainer Chip Conrad from Body Tribe Fitness of Sacramento California during a Brutal Recess Seminar.  Chip will instruct in various Burpee Variations, Body weight Movements, Kettlebell, Joint Mobility and much much more.   Click on the video below to see a sample.  The Cost is $150.00.  Contact me if you are interested to secure a spot.

Steven