Monthly Archives: June 2013

WOD 01JUL2013

By |June 30th, 2013|

STRENGTH:
1A DEAD LIFT WARM UP 3X10
1B TABATA DEAD LIFTS (BW + 30%)
8 RDS, 20 […]

WOD 29JUN2013

By |June 28th, 2013|

WARM UP: PVC, GROUP DROM

HERO WOD: BADGER
3 RDS FOR TIME:
95LB SQUAT CLEAN 30 REPS
30 […]

WOD 28JUN2013

By |June 27th, 2013|

WARM UP: PVC, S3 WARM UP
S3E: “SPEED, STRENGTH, SKILL EVALUATION”
10ea: PULL UP, PUSH […]

WOD 27JUN2013

By |June 26th, 2013|

OUTLAW WAY

MAX SNATCH

MET-CON:
10 MIN AMRAP
10 KB 1.5/1
10 BURPEES
10 SQUATS

WOD 26JUN2013

By |June 25th, 2013|

WARM UP: PVC, GROUP DROM
1 + 1 : KBSNATCH + DU’S

SHOULDER PRESS 5,5,5

PUSH […]

WOD 25JUN2013

By |June 24th, 2013|

OUTLAW WAY

MAX CLEAN & JERK

MET-CON:
AMRAP10:
3 HSPU
6 PULLUPS
9 K2E’S
12 KB SWINGS (1.5/1P)

WOD 24JUN2013

By |June 23rd, 2013|

WARM UP: PVC, GROUP DROM, 400M RUN
1 + 1 : ROW + DU’S

STRENGTH:
DEAD […]

WOD 22JUN2013

By |June 21st, 2013|

“THE WALKING DEAD”

50 DUs
50 BURPEES
50 WALL BALLS 20/14
50 BACK EXTS.
50 PUSH PRESS
50 K2Es
50 WALKING […]

WOD 21JUN2013

By |June 20th, 2013|

WARM UP: PVC, S3 WARM UP
S3E: “SPEED, STRENGTH, SKILL EVALUATION”
10ea: PULL UP, PUSH […]

WOD 20JUN2013

By |June 19th, 2013|

OUTLAW WAY

HANG SNATCH 5,4,3,2,1

MET-CON:
5 RDS FOR TIME:
10 BURPEES
50M SPRINT
10 WALL BALLS
50M SPRINT

WOD 19JUN2013

By |June 18th, 2013|

WARM UP: PVC, GROUP DROM
1 + 1 : PUSH UPS + DU’S

“LINDA”
3 BARS […]

WOD 18JUN2013

By |June 17th, 2013|

OUTLAW WAY

HANG CLEAN 5,4,3,2,1

MET-CON:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
BURPEE BOX […]

Online Invoicing Beginning July 1, 2013

By |June 17th, 2013|

Space Coast CrossFit will be transitioning to online payments beginning July 1, 2013. Payments […]

WOD 17JUN2013

By |June 16th, 2013|

WARM UP: PVC, GROUP DROM, 400M RUN
1 + 1 : AIR SQUATS + DU’S

STRENGTH: […]

WOD 15JUN2013

By |June 14th, 2013|

WARM UP: PVC, GROUP DROM, PEACOCK RUN

“THE REAL 300”

25 PULL UPS
50 DEAD LIFTS 135/ […]