WODs

20180109

Announcements 1/8: Olympic Lifting Classes with Coach Mariano begin this week! (Monday-Thursday @ 6:30pm & Saturday @ 11am) 1/11-14: WZA Miami – Come cheer on Coach Laura, as she enters the thrilling competition floor 9th world wide Caution CrossFit – CrossFit A: Clean and Jerk Complex (E2MOM for 12 Minutes […]

WODs

20180108

Announcements 1/8: Olympic Lifting Classes with Coach Mariano begin this week! (Monday-Thursday @ 6:30pm & Saturday @ 11am) 1/11-14: WZA Miami – Come cheer on Coach Laura, as she enters the thrilling competition floor 9th world wide Caution CrossFit – CrossFit A: Overhead Squat (12Min E2MOM) B: Metcon (10 Rounds […]

WODs

20180105

Caution CrossFit – CrossFit A: Snatch Complex (E2MOM Perform 2 Reps ) Power Snatch + Hang Snatch (FULL) + OHS2 Reps is “1” complete complex “2” times B: Metcon (Time) For Time: 50 Deadlifts 225/155 40 Toes to bar 30 Burpee Box Jumps 30/24 20 Handstand Push Ups 1000m Run

WODs

20180104

Caution CrossFit – CrossFit A: Back Squat (E3MOM Perfom 4 Rep ) The proper weight to carry todays load is 70%-80% B: Metcon (Time) 5 Rounds for time: 2 Rope Climbs 20 One Arm Snatch 70/50Scale Rope Climbs to 12 Ring Rows or 12 Strict Pull Ups

WODs

20180103

Caution CrossFit – CrossFit A: Metcon (Weight) 6 x 60ft Sled DragIn-between sets with you rest time perform the following : 20 Hollow Rocks 12 Tricep Extensions B: Metcon (8 Rounds for time) 16 Minutes, E2MOM Perform the following: 200m Run 8-10 Hang Squat Clean Thrusters 50/35The following can be […]

WODs

20180102

Caution CrossFit – CrossFit A: Clean and Jerk (E3MOM Perform 3 Reps) 65%-75% Is the ideal weight to work with B: Metcon (AMRAP – Reps) 15 Min Amrap 25 Cal Row 25 Chest to Bar 25 Shoulder to over Head 135/85 25 GHD Sit Ups 25 Push UpsYou may start […]

WODs

20171229

Caution CrossFit – CrossFit A: Push Jerk (! RM Shoulder to Overhead ) 1 RM however you can get the weight overhead. B: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 50-ft. handstand walk 15 burpees 30 single-leg squats, alternating50-ft.Bear Crawl 15 […]