Wednesday May 1, 2013
Wear long socks Warm/Up Shoulder and Back mobility Hamstring flexibility Bar 35/45 High-Pull Bar Hang Clean Bar Snatch Balance Bar Hang Snatch MetCon Complete 20 [...]
Tuesday April 30, 2013
Christina A. Warm-Up 400m Run - concentration on forward lean, midfoot strike, keep knees back 16 T Push Up 16 Good Mornings 16 [...]
Monday April 29th, 2013
CrossFit CVI Pompano BeachGerson and Alan Warm-Up 100 Dubs (if you don't have Dub's count attemps) 1 Min Plank 20 Walking sampson stretch [...]
Saturday April 27, 2013
Warm-up Musical Med Ball (Musical chair) WoD: 2 Athlete Team 400m Sand Bag 30/60 Then complete 60 Pull-ups 150m Farmers Walk 55/35 100 Box Jumps [...]
Friday April 26, 2013
CrossFit CVI Pompano Beach Orville Athletes please note your results, use the comments on this post to record your scores. For example: [...]
Thursday April 25, 2013
Warm -up Not For Time 400m Running with jump rope Then 3 rounds of 20 superman 15 Dowel bar OHS 10 Sampson Stretch Strength Deadlift [...]
Wednesday April 24, 2013
Two Athlete Team WoD "Death By Cards" 23 Minutes Harts=Push Press 95/65 Clubs=Wall Ball Shots 20/14 Spades=KB Swings 55/35 Diamonds=Box Jumps 24/20 Jokers=200m Run Aces=15 [...]
Tuesday April 23, 2013
Srength Bench Press 2-2-2-2-2-2-2-2-2-2 @ 85% MetCon EMOM for 18 Min Odd Minute - 8 K2E Even Minute - 8 Pistol Squat 4/4
Monday April 22, 2013
CFCVI's "Boston Marathon Tribute" WoD 1 Round for Time 117 Air Squats (partitioned) - 117th Boston Marathon 29 Pull Ups - Krystle Campbell, 29 26 [...]
Saturday April 20, 2013
Monday April 22 we will be completing our own CFCVI "Boston Marathon Tribute" WoD If possible please wear Boston Marathon Colors - Blue and Yellow [...]