2009 March - Hard Exercise Works

WOD

WODs Posted on Mar 31, 2009 by palmbeachgardens | 5 Comments

“Fran”
For Time:
21-15-9
Thrusters
Pull-Ups

"FRAN"

WODs Posted on Mar 31, 2009 by hardexerciseworks | 0 Comments

21-15-9
Thrusters
Pull-Ups

WOD

WODs Posted on Mar 30, 2009 by palmbeachgardens | 3 Comments

“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

"ANNIE"

WODs Posted on Mar 30, 2009 by hardexerciseworks | 0 Comments

50-40-30-20-10
Double Unders
Sit-Ups

WOD

WODs Posted on Mar 28, 2009 by palmbeachgardens | 0 Comments

Super Saturday

Team WOD

WOD

WODs Posted on Mar 27, 2009 by palmbeachgardens | 3 Comments

10,9,8,7…..1

Push Press (M-95# W-65#)

Wall Balls (M-20# W-14#)

Sumo D-lift High Pulls (M-95# W-65#)

Burpees

200 M run after odd rounds

21-18-15-12-9-6-3

WODs Posted on Mar 27, 2009 by hardexerciseworks | 0 Comments

KB Swings
Ring Push-Ups
Sprawl (burpee with no push up)
1 Rope Climb After Even Rounds albums/Left Overs Friday

WOD

WODs Posted on Mar 26, 2009 by palmbeachgardens | 1 Comment

Row 1000 meters then:
2 Rounds of
50 Sit-Ups
40 Box Jumps
30 Push-Ups
20 Knees to Elbows

Mallory catches a big one!

2 ROUNDS FOR TIME:

WODs Posted on Mar 26, 2009 by hardexerciseworks | 0 Comments

400 Meter Run
50 Sit-Ups
40 Box Jumps
30 Push-Ups
20 Knees to Elbows

WOD

WODs Posted on Mar 25, 2009 by palmbeachgardens | 0 Comments

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Kate gets excited about CrossFit Palm Beach!

WOD

"FRAN"

WOD

"ANNIE"

WOD

WOD

21-18-15-12-9-6-3

WOD

2 ROUNDS FOR TIME:

WOD

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