Welcome to CrossFit Ripped
Upcoming Schedule of Events:
6/9/12- BEACH WOD & BBQ- FT LAUDERDALE BEACH - GYM CLOSED
6/16/12- Beast Mode Challenge CrossFit Competition- Bergeron Rodeo Grounds
6/30/12- Saturday "The Bring Bowe Home WOD" in support of the cause of bringing home Sgt. Bowe Bergdhal taken as a POW in Afghanistan on 6/30/09. To make a donation or buy a T-Shirt go to www.bringbowehomewod.com
7/21/12- Swamp Monster CrossFit competition- Miami- SOLD OUT
8/10-8/11- Raid Games CrossFit Competition (OPEN)
8/18 & 8/19- Summer Crush Games- CrossFit Competition- Miami- SOLD OUT
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Referral Program- Any member that refers a guest to us that signs up will get $25 off their next months dues per guest...so tell everyone you know and lets get them healthy and fit!!
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Tuesday, May 29, 2012 at 9:13PM Wednesday 5/30/12
Strength
Competitors: Box Squat- 3 x 2 @ 40% + Green Bands & Chains
Deads- 3 x 1 @ 40% + Green Bands & Chains
Inter/Beg: Hang Jump Shrugs- 6 x 3 AHAP
WOD
For Time:
RX- 135/75
Inter/Beg- 95/55
30 Snatch Grip Deads
15 Hang Snatch
30 OH Squats
15 OH Lunges
RX Challenge- 20-12-20-8- AHAP
Monday, May 28, 2012 at 8:25PM Tuesday 5/29/12
Strength
RX: Max Effort Concentric Bench- 10 x 1 to 1RM
KB Floor Press- 2 Sets to Failure- AHAP
Inter/Beg: KB Bench Press- 3 x 12 - AHAP
Banded Push Downs- 2 x 25
WOD
4 Rounds For Time:
5 Medball Slams @ 20/14
6 Hang Power Cleans @ 135/95 (RX Challenge- AHAP)
7 Push Press @ 135/95 (RX Challenge- AHAP)
8 Chin Ups (RX Challenge- Weighted)
9 V-Ups (Per Side)