WELCOME to CrossFit React
We welcome you to come in and try out our CrossFit Box (gym) for FREE for a full week before deciding whether or not to join. No pushy sales pitches. No contracts. For more information and/or to set up your free week please contact Christiaan at 786-413-7448.
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------We welcome you to come in and try out our CrossFit Box (gym) for FREE for a full week before deciding whether or not to join. No pushy sales pitches. No contracts. For more information and/or to set up your free week please contact Christiaan at 786-413-7448.
ARe YoU ReADy?!
100 Days of Burpees Challenge begins on March 1st
For details on this challenge go to our Our Clubs page.
May 25th, 2012
Strength & Conditioning WOD
4 RFT of:
400 M row/ski
100 M climbers
And...
Strength & Conditioning WOD
For time:
50-40-30-20-10 of:
KB high swings
BP side2side
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4 RFT of:
400 M row/ski
100 M climbers
And...
Strength & Conditioning WOD
For time:
50-40-30-20-10 of:
KB high swings
BP side2side
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May 24th, 2012
Strength WOD
BB hang clean & jerk
W95-M135
3-3-3-3-3-3-3-3-3-3
Push jerk or split jerk
And...
Strength WOD
BB GTOH
W65-M95
5-5-5-5-5-5-5-5-5-5
And...
Skill WOD
50 pull ups
75 band pull ups
100 jump pull ups
Chin over the bar!!! Or 0,0,0 reps. Make them all count.
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Strength WOD
BB hang clean & jerk
W95-M135
3-3-3-3-3-3-3-3-3-3
Push jerk or split jerk
And...
Strength WOD
BB GTOH
W65-M95
5-5-5-5-5-5-5-5-5-5
And...
Skill WOD
50 pull ups
75 band pull ups
100 jump pull ups
Chin over the bar!!! Or 0,0,0 reps. Make them all count.
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May 23rd, 2012
Strength WOD
BB no drop dead lifts
W185-M285
3-3-3-3-3-3-3-3-3-3
2 person Buddy WOD
10 rounds of:
10 cal row
Elbow planks
Will end up being a total of 200 cals
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Strength WOD
BB no drop dead lifts
W185-M285
3-3-3-3-3-3-3-3-3-3
2 person Buddy WOD
10 rounds of:
10 cal row
Elbow planks
Will end up being a total of 200 cals
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May 22nd, 2012
Strength & Conditioning WOD
50 DB bent over row at start & end
21-18-15-12-9-6-3 of:
DB floor press
DB hang snatches left arm
DB hang snatches right arm
And...
Strength & Conditioning WOD
50 reverse lunges at start & end
21-18-15-12-9-6-3 of:
Box jumps or Jump squats
Strength & Conditioning WOD
50 DB bent over row at start & end
21-18-15-12-9-6-3 of:
DB floor press
DB hang snatches left arm
DB hang snatches right arm
And...
Strength & Conditioning WOD
50 reverse lunges at start & end
21-18-15-12-9-6-3 of:
Box jumps or Jump squats
May 21st, 2012
Strength WOD
BB SDHP
7-7-7-7-7-7-7-7-7-7
W65-M95
And...
Strength & Conditioning WOD #1
6RFT of:
50 squats
40 sit ups
And...
Strength & Conditioning WOD #2
6FT of:
30 MB slams
20 HR push ups
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Strength WOD
BB SDHP
7-7-7-7-7-7-7-7-7-7
W65-M95
And...
Strength & Conditioning WOD #1
6RFT of:
50 squats
40 sit ups
And...
Strength & Conditioning WOD #2
6FT of:
30 MB slams
20 HR push ups
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May 18th, 2012
Continue your week of named test WODs. Go all out, and have fun with them.
"Helton"
3RFT of
800 meter row
30 DB squat cleans
30 burpees
Or...
For time:
21-18-15-12-9-6-3 of:
DB hang squats cleans
DB push press
KB GTOH
Sit ups
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Continue your week of named test WODs. Go all out, and have fun with them.
"Helton"
3RFT of
800 meter row
30 DB squat cleans
30 burpees
Or...
For time:
21-18-15-12-9-6-3 of:
DB hang squats cleans
DB push press
KB GTOH
Sit ups
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May 17th, 2012
Continue your week of named test WODs. Go all out, and have fun with them. This is just a list of ones that need to get done. You won't be doing all of them today. Unless you are that fast lol!
Strength & Conditioning WOD
For time & test
"Coe"
10RFT of:
10 thrusters
10 push ups
Strength & Conditioning WOD
For time & test
"Karen"
150 wallball
Strength & Conditioning WOD
For time & test
"Wilmot"
6RFT of:
50 squats
25 dips
Strength & Conditioning WOD
For time & test
2,000M row or 1,600M ski
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Continue your week of named test WODs. Go all out, and have fun with them. This is just a list of ones that need to get done. You won't be doing all of them today. Unless you are that fast lol!
Strength & Conditioning WOD
For time & test
"Coe"
10RFT of:
10 thrusters
10 push ups
Strength & Conditioning WOD
For time & test
"Karen"
150 wallball
Strength & Conditioning WOD
For time & test
"Wilmot"
6RFT of:
50 squats
25 dips
Strength & Conditioning WOD
For time & test
2,000M row or 1,600M ski
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May 16th, 2012
Strength WOD #1 (not for time)
BB no drop dead lifts
W135-M225
4-4-4-4-4-4-4-4-4-4
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Strength WOD #1 (not for time)
BB no drop dead lifts
W135-M225
4-4-4-4-4-4-4-4-4-4
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May 15th, 2012
Strength & Conditioning WOD
For time & test:
"Grace" Clean & Jerk
30-45 pound BB = 120 reps
50-90 pound BB = 90 reps
95-115 pound BB = 60 reps
Female Rx 95 pound BB, 30 reps
Male Rx 135 pound BB, 30 reps
And...
Strength & Conditioning WOD
For time & test:
2,000 meter row
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Strength & Conditioning WOD
For time & test:
"Grace" Clean & Jerk
30-45 pound BB = 120 reps
50-90 pound BB = 90 reps
95-115 pound BB = 60 reps
Female Rx 95 pound BB, 30 reps
Male Rx 135 pound BB, 30 reps
And...
Strength & Conditioning WOD
For time & test:
2,000 meter row
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May 14th, 2012
Strength & Conditioning WOD
"Angie"
100 pull ups
100 HR push ups
100 sit ups
100 squats
And...
Skill WOD
Tabata Core sequence
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Strength & Conditioning WOD
"Angie"
100 pull ups
100 HR push ups
100 sit ups
100 squats
And...
Skill WOD
Tabata Core sequence
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May 11th, 2012
Strength WOD (not for time)
BB hang snatch
7-7-7-7-7-7-7-7-7-7
W45-M65
And...
Strength WOD (not for time)
BB shoulder press
7-7-7-7-7-7-7-7-7-7
W45-M65
And...
Skill WOD
Tabata
8 rounds of sit ups
8 rounds of BP side2side
8 rounds of elbow planks
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Strength WOD (not for time)
BB hang snatch
7-7-7-7-7-7-7-7-7-7
W45-M65
And...
Strength WOD (not for time)
BB shoulder press
7-7-7-7-7-7-7-7-7-7
W45-M65
And...
Skill WOD
Tabata
8 rounds of sit ups
8 rounds of BP side2side
8 rounds of elbow planks
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May 10th, 2012
Strength WOD
BB SDHP
7-7-7-7-7-7-7-7-7-7
W65-M95
And...
Strength & Conditioning WOD
75 DB thrusters
75 DB deadlifts
100 M climbers
50 ab tucks
100 Flutter kicks
50 jump squats
100 shoulder taps
50 reverse lunges
100 bench dips
75 KB swings
75 KB GTOH
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Strength WOD
BB SDHP
7-7-7-7-7-7-7-7-7-7
W65-M95
And...
Strength & Conditioning WOD
75 DB thrusters
75 DB deadlifts
100 M climbers
50 ab tucks
100 Flutter kicks
50 jump squats
100 shoulder taps
50 reverse lunges
100 bench dips
75 KB swings
75 KB GTOH
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May 9th, 2012
Strength WOD #1 (not for time)
BB no drop dead lifts
W115-M185
5-5-5-5-5-5-5-5-5-5
Strength WOD #2 (not for time)
BB still leg dead lifts
W65-M95
7-7-7-7-7-7-7-7-7-7
Skill WOD (not for time)
Choose one of the following
50 pull ups
75 band pull ups
100 jump pull ups
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Strength WOD #1 (not for time)
BB no drop dead lifts
W115-M185
5-5-5-5-5-5-5-5-5-5
Strength WOD #2 (not for time)
BB still leg dead lifts
W65-M95
7-7-7-7-7-7-7-7-7-7
Skill WOD (not for time)
Choose one of the following
50 pull ups
75 band pull ups
100 jump pull ups
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May 8th, 2012
Strength & Conditioning WOD
For time:
With a single DB
50 jumping jacks or 100 jump rope
35 DB hang snatches left arm
35 DB hang snatches right arm
50 jumping jacks or 100 jump rope
1/2 lap waiters walk left arm
1/2 lap waiters walk right arm
50 jumping jacks or 100 jump rope
35 DB bent over rows left arm
35 DB bent over rows right arm
50 jumping jacks or 100 jump rope
35 DB floor press left arm
35 DB floor press right arm
50 jumping jack or 100 jump rope
W20-M40
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Strength & Conditioning WOD
For time:
With a single DB
50 jumping jacks or 100 jump rope
35 DB hang snatches left arm
35 DB hang snatches right arm
50 jumping jacks or 100 jump rope
1/2 lap waiters walk left arm
1/2 lap waiters walk right arm
50 jumping jacks or 100 jump rope
35 DB bent over rows left arm
35 DB bent over rows right arm
50 jumping jacks or 100 jump rope
35 DB floor press left arm
35 DB floor press right arm
50 jumping jack or 100 jump rope
W20-M40
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May 7th, 2012
Run or Row 1 mile
And...
15 minute AMRAP
3 KB SDHP
6 push ups
9 squats
12 sit ups
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Run or Row 1 mile
And...
15 minute AMRAP
3 KB SDHP
6 push ups
9 squats
12 sit ups
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May 4th, 2012
Strength WOD #1 (not for time)
BB bent over rows
W65-M95
7-7-7-7-7-7-7-7-7-7
Strength WOD #2 (not for time)
BB back squats
7-7-7-7-7-7-7-7-7-7
W95-M135
10 min AMRAP of
4 Burpees
4 DB renegade rows
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Strength WOD #1 (not for time)
BB bent over rows
W65-M95
7-7-7-7-7-7-7-7-7-7
Strength WOD #2 (not for time)
BB back squats
7-7-7-7-7-7-7-7-7-7
W95-M135
10 min AMRAP of
4 Burpees
4 DB renegade rows
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March 3rd, 2012
Strength & Conditioning WOD #1
4 RFT of:
21 Jump squats
21 HR push ups
21 DB floor presses
21 Ab tucks
And...
Strength & Conditioning WOD #2
Tabata:
32 total rounds of:
4 position core sequence
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Strength & Conditioning WOD #1
4 RFT of:
21 Jump squats
21 HR push ups
21 DB floor presses
21 Ab tucks
And...
Strength & Conditioning WOD #2
Tabata:
32 total rounds of:
4 position core sequence
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May 2nd, 2012
Focus on your mechanics!
Don't rush through your lifts.
No dropping the BB or DB. We all need to learn how to set the bar back down on the ground.
Strength WOD #1 (not for time)
BB no drop dead lifts
W95-M135
7-7-7-7-7-7-7-7-7-7
Strength WOD #2 (not for time)
DB hang clean & split jerk
W30-M50
7-7-7-7-7-7-7-7-7-7
Skill WOD (not for time)
150 sit ups
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Focus on your mechanics!
Don't rush through your lifts.
No dropping the BB or DB. We all need to learn how to set the bar back down on the ground.
Strength WOD #1 (not for time)
BB no drop dead lifts
W95-M135
7-7-7-7-7-7-7-7-7-7
Strength WOD #2 (not for time)
DB hang clean & split jerk
W30-M50
7-7-7-7-7-7-7-7-7-7
Skill WOD (not for time)
150 sit ups
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May 1st, 2012
Strength & Conditioning WOD #1
For time:
21-18-15-12-9-6-3
DB snatches left arm
DB snatches right arm
W20-M40
Strength & Conditioning WOD #2
For time:
Start and end WOD with
100 BP side2side Ab twists
50-40-30-20-10
Reverse lunges
Flutter kicks
Not for time, but don't take FOREVER!
150 Jump pull ups
Strength & Conditioning WOD #1
For time:
21-18-15-12-9-6-3
DB snatches left arm
DB snatches right arm
W20-M40
Strength & Conditioning WOD #2
For time:
Start and end WOD with
100 BP side2side Ab twists
50-40-30-20-10
Reverse lunges
Flutter kicks
Not for time, but don't take FOREVER!
150 Jump pull ups
