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Schedule

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Friday 20th April 2018

 

 

 

 

Warm Up:  250 m run

8 walk the floor w/ push ups

8 Spider-Man lunges

8 baby makers

8 iron cross

8 cobra to downward dog

8 kipping swings

 

Strength: Back Squat 

**warm up to 80% then:

2 sets x 6 reps

**Competitors: Smolov: Week 3 – Day 3*** 80% @ 7×5

 

CHIPPER FRIDAY  – complete for time.

500 m row 

10 bar facing burpee

20 overhead squats. 115/75

30 Russian twist w/ slam ball. 20/15

40 DUBs

20/15 calorie on bike

10  snatches. 115/75

20 V-Ups

30 slam ball  20/15

40 DUBs

20/15 cal. on bike

10 squat clean to thruster (cluster) 115/75

20 pull-ups

30 dead lifts 115/75

100  DUBs

 

ENDURANCE WOD

Row for 2 mins

20 burpee over rower

Row for 3 mins

30 slam balls. 30/40

Row for 4 mins

40 sit-ups

Row for 5 mins

50 DUs/100 singles

**score = total number of meters rowed**

Thursday 19th April 2018

 

 

Warm – Up 250 m run

2 Rounds:
10 Good Mornings
10 Overhead PVC Lunges
10 PVC Overhead Squats
10 PVC Pass Thru

***Burpee Challenge: Day 18 – 32/60/86***

Strength: Deadlift

**warm up to 80% of 1 RM, then;

5 x 6 reps

 

MetCon: 3 RFT

Buy-in : 800 m run
then: 3 rounds

14 toes to bar
12  KBS . 70/55
10 Barbell Overhead Lunges  95/65

Cash – Out: 400 m run

 

 

 

Wednesday 18th April 2018

 

 

Warm – Up:  250 m run

4 x Quad Stretch
10 Knee To Chest 
10 Toy Soldier ( Kicks)
10 Side Lunges

10 Samson Stretch
10 Spiderman Lunges

***Burpee Challenge: Day 17;   30/56/80**

 

Strength: Back Squat

—warm up to 80% of 1 RM

then; 6 sets x 6 reps

**Competitors: Smolov — Week 3 ***

 

MetCon: AMRAP 10 mins

2 Pull-ups 
2 Power Cleans .  135/100
4 Pull-ups 
4 Power Cleans
6 Pull-ups 
6 Power Cleans 

***Competitors: 155/110 ***

**increase reps by 2 until finish**

 

ENDURANCE WOD

 

“Hump Day Marathon”

2 RFT 
400 Meter Row
26 Slam Balls 20/15
400 Meter Row
26 Kettlebell Swings 55/35
400 Meter Row
26 Sit-ups
400 Meter Run
26 KB Deadlifts 70/55
400 Meter Row
26 Air Squats
400 Meter Row
26 Jumping Lunges (step -ups)

 

About Us...

Pompano Beach CrossFit CVI is a strength and conditioning facility.

We help and develop individuals of all levels to improve human performance.

We are a 5,000 square foot warehouse gym, under AC, that is 100% CrossFit.

About Us…

Our Facility…

 

What Is CrossFit

CrossFit is a worldwide strength and conditioning fitness program designed for all ages.

Whether you are a beginner or a professional athlete, the CrossFit program is designed with universal scalability. 

This is the ideal exercise program for anyone, regardless of age or experience.

What is CrossFit?

 

Step One

Having explored our website,

we hope that you have built curiosity and drive to continue chipping away on your goals.

We encourage you to come visit us and our facility.

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