CrossFit Florian http://www.crossfitflorian.com 50 Central St - Norwood, Ma 02062 Sat, 18 May 2013 23:59:00 +0000 en-US hourly 1 Sunday http://www.crossfitflorian.com/2013/05/sunday-83/ http://www.crossfitflorian.com/2013/05/sunday-83/#comments Sat, 18 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7149 LBNC – Day 19 . . . Partner Cindy . AMRAP-20 Athlete A – Begins Cindy Athlete B – Runs 400m . Athletes swap on completion of run by tagging each other. Score will be one running tally of Rounds/Reps of Cindy . Cindy – 5 Pull ups, 10 Push ups & 15 Airsquats . [...]

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]]> LBNC – Day 19

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Partner Cindy
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AMRAP-20
Athlete A – Begins Cindy
Athlete B – Runs 400m
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Athletes swap on completion of run by tagging each other. Score will be one running tally of Rounds/Reps of Cindy
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Cindy – 5 Pull ups, 10 Push ups & 15 Airsquats
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L2   Banded Pull ups
L3   Ring Rows, modified Push ups
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Normal Class Schedule and Skillz Class.  No Open Gym!!!  Go to the Regionals
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The post Sunday appeared first on CrossFit Florian.

]]> http://www.crossfitflorian.com/2013/05/sunday-83/feed/ 0 Saturday http://www.crossfitflorian.com/2013/05/saturday-82/ http://www.crossfitflorian.com/2013/05/saturday-82/#comments Sat, 18 May 2013 00:00:00 +0000 Beau http://www.crossfitflorian.com/?p=7143 LBNC – Day 18 . , . Saturday Morning Beatdown . . Sweet Niblets . Within 20 minutes: Run 1 mile AMRAP 3 Wall Climbs 6 Deadlifts 275/185 . . L2   225/155 L3   155/105,  Modified Wall Climbs . .

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]]> LBNC – Day 18

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Saturday Morning Beatdown
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Sweet Niblets
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Within 20 minutes:
Run 1 mile
AMRAP
3 Wall Climbs
6 Deadlifts 275/185
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L2   225/155
L3   155/105,  Modified Wall Climbs
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The post Saturday appeared first on CrossFit Florian.

]]> http://www.crossfitflorian.com/2013/05/saturday-82/feed/ 0 Friday http://www.crossfitflorian.com/2013/05/friday-106/ http://www.crossfitflorian.com/2013/05/friday-106/#comments Thu, 16 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7138 LBNC – Day 17 . . . Back Squat . warm up sets 5 x 30%, 40% & 55% . 5 x 70% 3 x 76 2 x 82 2 x 87.5% 8-12 @ 65% (2 second pause in bottom)  .  . Chocolate Sprinkles . AMRAP-10 200m 15 Push ups 15 Sit ups . . [...]

The post Friday appeared first on CrossFit Florian.

]]> LBNC – Day 17
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Back Squat
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warm up sets
5 x 30%, 40% & 55%
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5 x 70%
3 x 76
2 x 82
2 x 87.5%
8-12 @ 65% (2 second pause in bottom) 
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Chocolate Sprinkles
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AMRAP-10
200m
15 Push ups
15 Sit ups
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No Open Gym this Sunday!!  Head over to Reebok and catch the final two Regional Events
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]]> http://www.crossfitflorian.com/2013/05/friday-106/feed/ 0 Thursday http://www.crossfitflorian.com/2013/05/thursday-82/ http://www.crossfitflorian.com/2013/05/thursday-82/#comments Wed, 15 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7127 LBNC - Day 16 . . . Knuckle Up . With an 8 minute clock Row 1000m In the remaining time AMRAP: . Ascending ladder of Clean and Jerks into a Front Squat 135/95 1/1, 2/2, 3/3 … . . L2   95/65 L3   75/45 . . Cash Out 45 sec work 15 sec [...]

The post Thursday appeared first on CrossFit Florian.

]]> LBNC - Day 16
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Knuckle Up
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With an 8 minute clock Row 1000m In the remaining time AMRAP:
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Ascending ladder of Clean and Jerks into a Front Squat 135/95
1/1, 2/2, 3/3 …
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L2   95/65
L3   75/45
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Cash Out
45 sec work 15 sec rest
30 sec work  15 sec rest
15 sec work  15 sec rest
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V-sits
Grasshoppers
Supermans
Plank
 
Florian Yoga is today after the 9
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April’s MoM (Member of the Month) – (Boom)
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]]> http://www.crossfitflorian.com/2013/05/thursday-82/feed/ 0 Wednesday http://www.crossfitflorian.com/2013/05/wednesday-83/ http://www.crossfitflorian.com/2013/05/wednesday-83/#comments Tue, 14 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7117 LBNC – Day 15 . . . Jerk . warm up sets 5 x  30%,  40%  &  55% . 5 x 70% 3 x 76 2 x 82 2 x 87.5% Push Press 8-12 @ 65%  1 RM Jerk . . Side of Fries . AMRAP-10 10 T2B 20 Airsquats 30 Double Unders . . [...]

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]]> LBNC – Day 15

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Jerk
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warm up sets
5 x  30%,  40%  &  55%
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5 x 70%
3 x 76
2 x 82
2 x 87.5%
Push Press 8-12 @ 65%  1 RM Jerk
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Side of Fries
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AMRAP-10
10 T2B
20 Airsquats
30 Double Unders
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L2   Knee ups, Singles x3
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The post Wednesday appeared first on CrossFit Florian.

]]> http://www.crossfitflorian.com/2013/05/wednesday-83/feed/ 0 Tuesday http://www.crossfitflorian.com/2013/05/tuesday-80/ http://www.crossfitflorian.com/2013/05/tuesday-80/#comments Mon, 13 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7111 LBNC - Day 14 . . High Pulls . 5 Sets of 3 . . Snatch . 5 Sets of 3 . . EMOM-10 . Odd 10 Pull ups Even 8 Ball Slams 50/30 . . L2   Banded Pull ups / Ring Rows,  Med Ball Slams . . Florian Yoga is cancelled today . [...]

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]]> LBNC - Day 14

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High Pulls
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5 Sets of 3
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Snatch
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5 Sets of 3
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EMOM-10
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Odd 10 Pull ups
Even 8 Ball Slams 50/30
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L2   Banded Pull ups / Ring Rows,  Med Ball Slams
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Florian Yoga is cancelled today
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]]> http://www.crossfitflorian.com/2013/05/tuesday-80/feed/ 0 Monday http://www.crossfitflorian.com/2013/05/monday-82/ http://www.crossfitflorian.com/2013/05/monday-82/#comments Sun, 12 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7103 LBNC – Day 13 . . . Thunder Cats (from CF Endurance) . 800m Run 150 Double Unders 50 Burpees 800m Run 50 KB Swings (53/35) 150 Double Unders 800m Run . . L2   1/2 Everything, Singles x2, 35/26 L3   1/2 Everything,  Singles,  Modified Burpees,  Russian KBS

The post Monday appeared first on CrossFit Florian.

]]> LBNC – Day 13

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Thunder Cats
(from CF Endurance)
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800m Run
150 Double Unders
50 Burpees
800m Run
50 KB Swings (53/35)
150 Double Unders
800m Run
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L2   1/2 Everything, Singles x2, 35/26
L3   1/2 Everything,  Singles,  Modified Burpees,  Russian KBS

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]]> http://www.crossfitflorian.com/2013/05/monday-82/feed/ 0 Sunday http://www.crossfitflorian.com/2013/05/sunday-81/ http://www.crossfitflorian.com/2013/05/sunday-81/#comments Sat, 11 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7094 LBNC - Day 12 . . . Banana Custard . 15-10-5 Thrusters 75/45 Pull ups . rest 1 minute . 400 m . rest 1 minute . 5-10-15 Thrusters Pull ups . . L2   Banded Pull ups / Ring Rows . . Newbies . Make sure you are on – the Member’s Only Page [...]

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]]> LBNC - Day 12
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Banana Custard
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15-10-5
Thrusters 75/45
Pull ups
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rest 1 minute
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400 m
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rest 1 minute
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5-10-15
Thrusters
Pull ups
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L2   Banded Pull ups / Ring Rows
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Newbies
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Make sure you are on – the Member’s Only Page (friend Bill), the Sunday Paleo Dinner page (friend Gloria) and squared away with WODIFY (email Beau@crossfitflorian.com). Your membership is incomplete without ‘em.
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]]> http://www.crossfitflorian.com/2013/05/sunday-81/feed/ 0 Saturday http://www.crossfitflorian.com/2013/05/saturday-81/ http://www.crossfitflorian.com/2013/05/saturday-81/#comments Fri, 10 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7087 LBNC - Day 11 . . . Saturday Morning Beatdown . . 2012 CF Games Masters WOD . Row 1k 30 Power Cleans 135/95 50 Burpees . . L2   95/65 L3   Modified Burpees . . Open Gym is cancelled on Mother’s Day.  The 10:30 class is a go! .

The post Saturday appeared first on CrossFit Florian.

]]> LBNC - Day 11

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Saturday Morning Beatdown
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2012 CF Games Masters WOD
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Row 1k
30 Power Cleans 135/95
50 Burpees
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L2   95/65
L3   Modified Burpees
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Open Gym is cancelled on Mother’s Day.  The 10:30 class is a go!
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The post Saturday appeared first on CrossFit Florian.

]]> http://www.crossfitflorian.com/2013/05/saturday-81/feed/ 0 Friday http://www.crossfitflorian.com/2013/05/friday-105/ http://www.crossfitflorian.com/2013/05/friday-105/#comments Thu, 09 May 2013 23:59:00 +0000 Beau http://www.crossfitflorian.com/?p=7079 LBNC - Day 10 . . . Back Squat . Warm up sets 5 x 30%, 40% & 55% . 5 x 70% 3 x 77.5% (2) 2 x 85% 8-12 @ 65% (2 second pause in bottom) . .  200m Repeats . .  

The post Friday appeared first on CrossFit Florian.

]]> LBNC - Day 10
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Back Squat
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Warm up sets
5 x 30%, 40% & 55%
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5 x 70%
3 x 77.5%
(2) 2 x 85%
8-12 @ 65% (2 second pause in bottom)
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 200m Repeats
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]]> http://www.crossfitflorian.com/2013/05/friday-105/feed/ 0