Welcome to Crossfit Hardbodies http://www.crossfithardbodies.com "Your workout is our warm up!" Mon, 06 Sep 2010 23:33:55 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Tuesday 6, 2010 http://www.crossfithardbodies.com/?p=2673 http://www.crossfithardbodies.com/?p=2673#comments Mon, 06 Sep 2010 23:33:55 +0000 Edson http://www.crossfithardbodies.com/?p=2673 7 Rounds

5 Clean and jerk 85/135

15 Burpee

On Rampers

4 Rounds

Run 500m

15 KB SDLHP as heavy as you can.

25 Sit ups

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2673 0 A great Saturday w Dr. Romanov http://www.crossfithardbodies.com/?p=2670 http://www.crossfithardbodies.com/?p=2670#comments Mon, 06 Sep 2010 14:24:21 +0000 Edson http://www.crossfithardbodies.com/?p=2670 Click here to view the embedded video.

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2670 0 Monday Labor Day Sept. 6th, 2010 http://www.crossfithardbodies.com/?p=2667 http://www.crossfithardbodies.com/?p=2667#comments Sun, 05 Sep 2010 18:11:49 +0000 Edson http://www.crossfithardbodies.com/?p=2667 Good Morning Vietnam!  Happy Labor Day!  We have only one wod today at 9 am!  I want to express my heartfelt thanks to everyone who attended the seminar and did a fantastic job!  Each and every one of you improved and worked hard to make it happen.  Thank you.  I also want to congratulate Doc for letting go of his fear of running.  He has no knee cartilage and no ACL, and has not run in twenty years.  But he did yesterday and I have to say he is one of the best runners in CrossFitHardbodies.  Please give him a hand.

WOD:

1500 m run

Then straight to:

4 Rounds

20 KB Swings

20 Ball Slams

20 Propelling  Box Jump (left to right) 10 per side

20 Hindu Push-Ups

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2667 0 Saturday September 4th, 2010 http://www.crossfithardbodies.com/?p=2663 http://www.crossfithardbodies.com/?p=2663#comments Sat, 04 Sep 2010 02:14:35 +0000 Edson http://www.crossfithardbodies.com/?p=2663 WE WILL BE CLOSED TODAY DUE TO THE SEMINAR WITH DR. NICHOLAS ROMANOV!  We are very excited he is here and look forward to a day of learning from the creator of The Pose Method of running.  There is still room if you would like to join the class. Please call Fortune at (954) 650-3868.

There also will be only one wod on Monday due to Labor Day.  It will be at 9:00 am.  See ya there!  Have a safe and happy holiday weekend.

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2663 0 Friday Sept. 3, 2010 http://www.crossfithardbodies.com/?p=2661 http://www.crossfithardbodies.com/?p=2661#comments Fri, 03 Sep 2010 03:26:11 +0000 Edson http://www.crossfithardbodies.com/?p=2661 25-15-25-15-25-15

Wall Balls

Dubs

Air Squats

Box Jumps

On-Rampers (o to 3 mos)

25-10-15-20-25

Mountain Climbers (per leg)

DB Squats

Dips

Push-Ups

ATTENTION ATTENTION!!

We will be closed Saturday due to the Dr. Nicholas Romanov Seminar.  If anyone would still like to attend plz let us know.  Also, Sept, 24th we will be doing a fundraiser at Vero Beach CrossFit.  The wod is Fight Gone Bad.  We are allowed to take 5 members.  If any of you would like to participate plz see me for details.  And lastly, we will be doing testing of all our athletes, new and old, starting Sept. 14th.  The testing will be three days.  They will not be three days in a row.  Will give details as the date nears.  This will be done every twelve weeks in order for you to see how you rank amongst others and also to rank yourself and see improvement.

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2661 1 Thu. Sep 2, 2010 http://www.crossfithardbodies.com/?p=2657 http://www.crossfithardbodies.com/?p=2657#comments Thu, 02 Sep 2010 12:47:09 +0000 Edson http://www.crossfithardbodies.com/?p=2657 Run 5k

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2657 3 Wed. Sept. 1st, 2010 http://www.crossfithardbodies.com/?p=2655 http://www.crossfithardbodies.com/?p=2655#comments Wed, 01 Sep 2010 03:57:10 +0000 fortune http://www.crossfithardbodies.com/?p=2655 http://www.crossfithardbodies.com/?feed=rss2&p=2655 0 Tuesday August 31st, 2010 http://www.crossfithardbodies.com/?p=2652 http://www.crossfithardbodies.com/?p=2652#comments Tue, 31 Aug 2010 05:09:46 +0000 fortune http://www.crossfithardbodies.com/?p=2652 I’ll be home Wednesday!!!!  but you won’t c me til Thursday!

Mile Run

7 Rounds

10 Power Cleans 65/95

10 Power Snatch 65/95

10 Renegade Rows  20/30

Mile Run

*Renegade Row=stay seated on the

ground and Row w your DB’s  just

as you would if on a rower.

On-Rampers (o to 3 mos)

3 Rounds

600 m Run

20 OH Lunges (in place) 10/25

30 Push-Ups

Farmer’s Run w KB 16/24 (to blue and back)

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2652 6 Monday August 30th, 2010 http://www.crossfithardbodies.com/?p=2650 http://www.crossfithardbodies.com/?p=2650#comments Mon, 30 Aug 2010 04:56:28 +0000 fortune http://www.crossfithardbodies.com/?p=2650 21-18-15-12-9-6-3

SDLHP 75/55

Push Press 75/55

On-Rampers (o to 3 mos)

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

SDLHP KB HEAVY

Pull-Ups (any way you can)

]]> http://www.crossfithardbodies.com/?feed=rss2&p=2650 2 Saturday August 28th, 2010 http://www.crossfithardbodies.com/?p=2648 http://www.crossfithardbodies.com/?p=2648#comments Sat, 28 Aug 2010 03:50:07 +0000 fortune http://www.crossfithardbodies.com/?p=2648 Find your Max OH Squat for 2

2-2-2-2

Then:

Fight Gone Bad

3 Rounds for time

Wall Balls

SDLHP 55/75

Box Jumps

Push Press 55/75

Row (for calories)

one minute of work at each station followed by

one minute of rest.  Count reps for score.

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