Posts By "fitcajun"

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:

WOD:

Post WOD skill work:

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:

WOD:

Post WOD skill work:

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:

WOD:

Post WOD skill work:

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:

WOD:

Post WOD skill work:

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:

WOD:

Post WOD skill work:

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU:

WOD:

Post WOD skill work:

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: 5 Sets of Max Reps of Strict Deadhang PU

No time component. Do as many pullups as possible without letting go of the bar. If your hands come off, that set is over. Rest between sets as long as necessary to get maximum reps on the next set. Stretch & do SMR between sets as needed.

WOD: PU Ladder

Start the clock, do 1 pullup. Rest until the beginning of the second minute, then do 2 pullups. Rest until the beginning of the third minute, then do 3 pullups. Continue adding one pullup to each minute’s effort. Workout is over when unable to complete the reps within that minute.

Post WOD skill work: practice kipping technique

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: (up to 15 min)

500m Run
Stickwork
SMR Quads
SL
IW
WS

Additional SMR or Stretches as needed

Practice movements in WOD

WOD: Griff

2 Rounds
800m Run Forwards
400m Run Backwards

We will be honoring the courage of this little girl today….

CrossFit WOD from I Am CrossFit in Miami

“BELLA”

21-15-9 (95/65#)
Thrusters
Burpees

Bella Rodriguez-Torres was diagnosed with stage 4 metastatic Alveolar rhabdomyosarcoma when she was 4 years old. At that time, her legs became paralyzed overnight and it was soon discovered that a large tumor was wrapped around her spine, with cancer also in nine other areas of her body. Her prognosis was permanent paralysis, with a life expectancy of only a few months. Fortunately, Bella Rodriguez-Torres beat the odds and is now a healthy and active 8 year old.

“Bella’s positive attitude is truly amazing. She never complained when she underwent all of her cancer treatments,” her father, Raymond Rodriguez-Torres, said. “She has absolutely no fear and is now living a full life as a healthy, happy 8 year old.”

For Further info go to www.prayforbella.com

For those people that didn’t do yesterday’s WOD, click here (that’s your WOD today)

WU: (up to 15 min)

post coming soon

Additional SMR or Stretches as needed

Practice movements in WOD

WOD: post coming soon