Tues. 10/7/14
Pre Wod Suggestion: Row 500m – 1min Single 1min DU 1min single – Stretch 3 x 20sec hold Hamstring Quad. Calf Hip – Burgner Warm Up – Adjust/Modify the above at Coaches Discretion. – 21-15-9-6-3 Dbl. KB Swing Snatch KB Front Rack Stationary Lunges (per leg/forward step) Sit Ups Burpees
Mon. 10/6/14
crossfit iQ will be closed Mon. October 6th to complete the move to our new location. Regularly Scheduled Training Sessions Will Resume Tues. October 7th at the new spot. 346 Pike Rd. Bay. 8 West Palm Beach 33411 (Pike Rd. is the first street west of the turnpike) – (We’re in the Industrial warehouse park […]
Fri. 10/3/14
3-6-9-12-9-6-3 STO (115/88) T2B Prisoner Squat Jumps (Rx must squat to slam ball) I-Run (out 3 in 1) (Sub 5 Bar Facing Burpees) 100m Row – Buy Out: 5 Clean & Jerk
Th. 10/2/14
on a continuous clock I- Run (Rain Sub 150m Row) – 5-10-15 Pull Ups Lat. jumps over bar (per side) H R Push Ups Cleans (85/58) – (Squat) – I-Run – 20-15-10-5 WBS (20/14) Power Snatch (85/58) Butterfly Sit Ups – I-Run
