1. Sunday, 08/11/2013

    Monday, Aug 12

    OTM for 10 min Perform:
    •3 Thrusters 115/85
    •5 Burpees
    “Team CDM Doenet”
    10-9-8-7-6-5-4-3-2-1
    •Wall Ball 20/14
    •KB Swing 55/35


  2. Friday, 08/09/2013

    Saturday, Aug 10

    Beach Wod at Crandon Park 10:00 AM
    Enter through the South Beach Entrance.
    The Box will be closed.
    See you all there :)


  3. Thursday, 08/08/2013

    Friday, Aug 9

    “Alakazam”
    500M row
    50 Jumping Lunges
    400M run
    40 DB press
    300 single Jump Rope
    30 T2B


  4. Wednesday, 08/07/2013

    Thursday, Aug 8

    Strength Wod
    30x Curtis Press For Time (95/75)
    “Shazam”
    21-15-9
    SDHP/Hang Cleans/Front Squat
    (135/95)
    *75 DU’s between each Round


  5. Tuesday, 08/06/2013

    Wednesday, Aug 7

    Core Wod
    2 Min Plank Hold/20 Hip Raises
    20 Hollow Rocks/20 K2E Planks
    Endurance Wod
    2 – 400m Max effort sprint
    “Hocus Pocus”
    –8 Minutes AMRAP–
    .
    5 DB snatches/5 Burpees
    5 Pushups/25 Air Squats


  6. Monday, 08/05/2013

    Tuesday, Aug 6

    “Penn & Teller”
    ~10min AMRAP-Partners~
    Partner 1- Max Hang position Hold (225, 135)
    Partner 2- Rests
    *When Partner 1 breaks, both must do 25 sit-ups, arms locked
    .
    (Rest 2 min then)
    100 Kettle bell Swings (55, 35)
    100 Box Jumps (24, 20)
    * With Partner For Time


  7. Sunday, 08/04/2013

    Monday, Aug 5

    Strength WOD
    6×2 Reps- Hang Squat Cleans
    “Abracadabra”
    -5min AMRAP- 2 Rds
    6 C2B Pullups
    6 DB Plank Rows (35/25)
    6 DB Thrusters (35,25)


  8. Saturday, 08/03/2013

    Saturday, Aug 3

    “Zimmerman”
    ~~25 min AMRAP of~~
    •11 Chest-To-Bar Pull Ups
    •2 Deadlifts @ 315/214
    •10 HSPU


  9. Friday, 08/02/2013

    Friday, Aug 2

    SWOD Bench Press
    5-5-5-5-5
    “Rock Solid!”
    ~14 min AMRAP of~
    10 Ring Dips
    20 Double-Unders
    10 Front Rack Lunge 115/75
    .
    20 Double-Unders


  10. Wednesday, 07/31/2013

    Thursday Aug 1

    GWOD
    ~~8 min Tabata Alternating~~
    Handstand Hold/Pistols
    “2009 CrossFit Games Event 5″
    ~~3 Rounds~~
    •30 Wallballs 20/14
    •30 Squat Snatches @ 75/45


HOURS & LOCATION

  1. Monday, Aug 12

    OTM for 10 min Perform:
    •3 Thrusters 115/85
    •5 Burpees
    “Team CDM Doenet”
    10-9-8-7-6-5-4-3-2-1
    •Wall Ball 20/14
    •KB Swing 55/35


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