CrossFit Broward, LLC

Happy New Year

 

It has been an interesting 6 months with everyone.  It has been a pleasure getting to know each of you over the 6 months.  I want to wish each of you a Happy and Safe New Year.

Unfortunately, there will not be a wod tomorrow due to family that is in town and dinner plans.  If anyone is up to training New Year's Day, please post comments.

The Return of Bobara or is it Barbara

Monday 081230

It was great seeing everyone tonight after taking almost a week off.  Also, we hada guest for NY's Black Box join us this evening, Gabe.  It was great seeing you again and hopefully you can train with us again before you head back to NY.

It seemed that most did not go overboard with eating and drinking over the Holiday.  I was glad to see the intensity was still there.  Tonight, the group did the following wod:

Barbara - 5 Rounds for time (3 minutes rest between rounds)

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

Back in the Game

Monday 081229

Sorry....I forgot to post the time.  We will meet at 6pm.

I hope everyone is well rested and had a great Holiday Season.  I am looking forward to seeing everyone tomorrow for a somehat easy return.  We will meet at our usually location...Plantation Central Park off of Cleary and Central Park Blvd at the first entrance on the left.

Merry Christmas

Thursday 081225

I hope everyone had a safe and Merry Christmas.

We will resume our normal training schedule after the weekend, but watch the site for updates.

No WOD

Monday 081222

Sorry for the inconvenience, but there will be no WOD's Monday or Tuesday.  Watch the site for updates concerning times.  If the group wod like to meet, you can do Cind:

• Max Rounds in 20 Minutes

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

or you can do one of the travel wods listed under "About Us" on the right side of the blog.

Post your times and or wod and times you under the comments.

December 20, 2008

Saturday 081220

Well, we had a fun week and finished it off with a not so serious wod on Friday evening.  The group did the following:

3 Rounds for time:

• 10 KB Swings (M-53lb / W-44lb)
• 100m Sprint with tire
• 10 Burpees
• 100m Waiter Walk with Dumbells (M-40 / W-20)

We had two teams run at as a relay.  First team to complete the 3 rounds wins.

I would like to thank Sharon and Fung from Michigan for joining us.  It was a pleasure having Sharon with us all week, and it was great meeting and having Fung with us last night.  Both are tremendous athletes and proof of what hard work, dedication, and CrossFit can do for health and performance.  I hope they enjoyed training with our group...have a safe trip home and Happy Holidays.

This week wll be a bit hectic due to the Holidays, therefore, watch the site for updates as far as scheduled wods are concerned.  I will post wods for those that do not want to take a few days rest.

Run Angel, Run

Wednesday 081217

 

I apologize for the poor quality of the photos.  Once again, I forgot my camera.  Fortunately, Alan had his Blackberry and was able to get a couple of photos.

The WOD - courtesy of BGI North with a slight variation for 3 rounds

• One round consisted of 3 - 2minute and 30 second intervals of:
  1. 200m Sprint + Max Push-ups
  2. 200m Sprint + Max Sit-ups (AbMat)
  3. 200m Sprint + Max Squats

Poor Angel thought the last interval of the first round was the end of the wod, therefore, he put everything he had into the last sprint...to his shock, he was beginning the second round.

Awesome effort by all tonight.  Tomorrow is a rest day and we will meet again on Friday.

Hump Day

Wednesday 081217

Same place, same time...we will meet at Plantation Central Park starting at 6pm.  Everyone will meet at the first entrance off of Cleary and Central Park Blvd.

Moonlighting

Nick B. made it back...now if we can get his brother-in-law and sister back out, that would be great.  Big D used traffic as an excuse...I was hoping to see he would make two in a row.  Sharon joined us again last night and again, kicked a**! 

The group really trained hard last night (as they always do), and the wod seemed to take a toll...there was no chatting going on!   

5 Rounds for time:

• 10 Pull-ups
• 15 KB Swings (M-53 / W-35)
• 10 DB Cleans (M-40lb / W-30lb)

• 15 Box Jumps (M-24" / W-20")

 

   

December 15, 2008

Monday 081215

Unfortunately, I did not bring my camera tonight!  Steve, way to be prepared.  Tonight's WOD was as follows:

• For time
  • 400m Run
  • 21 SDHP (M-95lb / W-65lb)
  • 21 Burpees
  • 400m Run
  • 15 SDHP
  • 15 Burpees
  • 400m Run
  • 9 SDHP
  • 9 SDHP
  • 400m Run

As usually the group did well and pushed like hell.  We had a guest from Michigan join us this evening, Sharon.  Also, we had a first timer join in, Deanna (sorry if spelled incorrectly).  Sharon crushed the wod this evening and finished first.  Deanna learned the SDHP and found out how fun burpees are! Amazingly, Big D showed up...it was good to have you back after almost a month of being MIA.

We may have a wod tomorrow, therefore, watch the blog for updates.