WOD 5-20-14
4 rounds of the following Run 3 min 5 x pullups 10 x push ups ( 15 x for guys) 15 Air Squats 5 x pullups 10 x push ups ( 15 x for guys) 15 Air Squats
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Part A 5 rounds of the following Wall Ball x 15 Rev Ring Row x 10 RDL w/KB X 6 ( each leg) 20/35# Jump Rope x 40 ( or 20 DBU) Part B Spin Bike Tabata
View ArticleWOD 5-21-14
20 min AMRAP SDHP x 10 Dip x 8 L sit hold ( ME) Bike standing 1 minute or rower
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WOD 5-20-14 Bike 5 min / 6 x DB Snatches each arm Bike 4 min /8 x DB Snatches each arm Bike 3 min / 10 x DB Snatches each arm Bike 2 min / 12 x DB Snatches each arm Bike 1 min / 14 x DB Snatches each...
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WOW ( work outs of the week)
NOTE: each work out should be proceeded with a 5- 10 min warm up, dynamic stretch/mobility , additional core work and then finish up with stretch/mob please leave comments WOD 6/17/14 : 5 rounds of the...
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Note: all workouts should be proceeded with a dynamic warm up, mobility work and additional core workout and finish up with additional mobility and or static stretching WOD 6-23-14 Pool workout (20...
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WOW ( workouts of the week)
MON 6/30/14 Pool Workout Part A ( 3 rounds of the following) 12 x push up breast Stroke across pool Rev Row x 12 Freestyle back across pool Part B ( 3 rounds of the following) DB Snatch x 12...
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MON 7-7-14 4 sets of the following: Deadlift x 14 Clean x 12 FS x 10 Split Jerk x 8 BFB x 6 TUE 7-09-14 5 x Rounds of the following Note: you will need 1 KB or DB ( 12-15 # girls/ #20-25 guys) feel...
View ArticleWOD 7-10-14 & 7-11-14
WED 7-10-14 5 rounds of the following Row x 1 min Bike x 1 min Flat Bench x 10 ( 75% 1 RM) WB x 20 T2B x 10 THUR 7-11-14 Part A ( 5 rounds of 30 sec on each station) HSPU Pullover Punching Bag Jump...
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Sean Peyton: Crossfit
Scott Pollack He’s just Sean at the box. That’s the idea. That’s one of the things that Sean Payton loves about CrossFit. He’s another guy doing Burpees, pull-ups, box jumps, double-unders and...
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Guess what? Organic really is better. Duhhhh
Guess what? Organic really is better. by CHRIS KRESSER For some reason that isn’t clear to me, the mainstream media and medical establishment seem very attached to the idea that organic produce is no...
View ArticleWOW July 28th – through Aug 9th
Mon: 20 min AMRAP Thruster X 12 Pull up X 6 OHD Lunge X 12 each leg Tue: Note: 6 Rounds of the following Push up ( one hand on Med ball) 5 on each arm KBS x 12 ( 35#/20#) Shuttle Run x 20 yds x 8 Wed...
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80′s Life Guard Competition Ft. Laud. FL
Lake Worth Beach Patrol that’s me in the front row far left side at a Lifeguard Comp in Ft Laud Fla sometime mid 80′s . What a fun crew of dudes to work with !
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Paleo and your Gallbladder
PALEO AND YOUR GALLBLADDER Every year in the United States, over 700,000 people get an important part of their digestive system removed. Cholecystectomy, or gallbladder removal, is often billed as a...
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Chocolate Milk cant live up to the hype
Chocolate Milk Can’t Live Up to the Hype Deep down, even the contrarians who shouted the loudest about how chocolate milk was superior to commercial protein powders must have known how stupid this...
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Mon rest day Tue 21/15/9 Dips Ring Row Thruster Wed Cleans ( #25/#50) x 14/12/10/8/6 BBFB X 6 30 Jumping Jacks Thursday 3 rounds of the following Flat Bench Press x 8 Step overs on the Bench x 10...
View ArticleWOW – workouts of the week
NOTE: be sure to warm up with a dynamic warm up before workout and finish with a cool down stretch ( Static stretch / Mobility work ect) MONDAY- Strength WOD Core: Jiu JItsu Complex x 4 10 x Butter...
View Article360PT WORKOUTS OF THE WEEK
NOTE : Start all workouts with a warm up and finish with stretching and and mobility work . Mon Note: can sub hill run w/ sprints Hill Run x 1 Thruster x 6 Hill Run x 2 Thruster x 8 Hill Run x 3...
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WOW (workouts of the week)
Monday 10-27-14 Core: Stability Ball complex 12 reps each x 4 sets 5 Sets , Couplet of : Snatch x 4 ( working up to 80% 1RM) FS X 6 ( working up to 80% 1RM) Then……… 5 sets , Couplet of : OHP x 8 Good...
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