Free songs
02102016
Feb201610

Hallandale Beach CrossFit – WOD

Bench Press (3 – 3 – 3 – 3 – 3 Build up with every set )

Metcon (AMRAP – Rounds)

12 Minute AMRAP

-20 Double Unders

-10 Burpees

-5 S2O @ 155 / 105
REST 2 MINUTES

Metcon (AMRAP – Rounds)

12 Min AMRAP

-10 Calorie Row

-10 Burpees

-10 T2B

02092016
Feb201609

Hallandale Beach CrossFit – WOD

Snatch (Build to a heavy Single)

Metcon (Time)

10 Rounds For Time:

– 10 SDHP @ 95 / 65

– 10 Wall Balls

02082016
Feb201608

Hallandale Beach CrossFit – WOD

Back Squat (2 x 3 @ 80 %, 2 x 1 @ 90, 2 x 1 @ 95 %)

Metcon (Time)

Buy In – 800m Run

Then…..

21 – 15 – 9 -15 – 21

Kb Swings

Box Jumps

02052016
Feb201605

Hallandale Beach CrossFit – WOD

Front Squat (2 x 3 @ 80 %, 2 x 1 @ 90 %, 2 x 1 @ 95%)

Bench Press (3 x 10 @ 70 % )

Metcon (Time)

15 Power Cleans @ 165 / 115

3 Rope Climbs

10 Power Cleans @ 165 / 115

2 Rope Climbs

5 Power Cleans @ 165 / 115

1 Rope Climb

1234...171nextPage 1 of 5
Visit Us On FacebookVisit Us On TwitterVisit Us On Youtube