2010-03-10T12:59:32Z John and Darby Annunziata Copyright 2010, John and Darby Annunziata SPHPBLOG <p><span style="font-family: Tahoma, Verdana, Arial, sans-serif; font-size: 13px; color: #444444;">
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">200-Meter Backward Run</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">15-Full Squat Cleans (M-135/W-85)</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">200-Meter Forward Run</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">15-Kettle Swings (M-70/W-44)</span></strong></p>
</span></p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100310-050025 2010-03-10T00:00:00Z 2010-03-10T00:00:00Z <p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">Benchmark&nbsp; "Mount St. Helen"</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">3 Rounds For Time:</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">25-Kettle Swings (M-70/W-44)</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">15-Pull Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">600-Meter Run</span></strong></p>
</span></p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100309-050028 2010-03-09T00:00:00Z 2010-03-09T00:00:00Z <p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">25-Push Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">25-Sit Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">25-Mule Kicks</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">25-Hollow Rocks</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">25-Meter Broad Jump (out-n-back)</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">15-Push Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">15-Sit Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">15-Mule Kicks</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">15-Hollow Rocks</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">25-Meter Broad Jump (out-n-back)</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">5-Push Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">5-Sit Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">5-Mule Kicks</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">5-Hollow Rocks</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: large;">25-Meter Broad Jump (out-n-back)</span></strong></p>
<div><span style="font-family: Times, Verdana, Arial, sans-serif; font-size: small;"><span style="font-size: 12px;"><br /></span></span></div>
<p>&nbsp;</p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100308-050051 2010-03-08T00:00:00Z 2010-03-08T00:00:00Z <p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><span style="font-family: 'comic sans ms', sans-serif;"><em><span style="font-size: large;"><span style="background-color: #ffffff;"><span style="color: #0000ff;">Happy Friday!</span></span></span></em></span></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">5-Rounds For Time:</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">Kettle Swing Clean 5-R/5-L&nbsp; (M-53/W-35)</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">15 Barbell OH Squat (M-115/W-85)</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">3 Man Makers (M-35/W-20)&nbsp;</span></strong></p>
</span></p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100305-050051 2010-03-05T00:00:00Z 2010-03-05T00:00:00Z <p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong>Men: &nbsp;Don't forget St. Ann's shelter needs pants for the homeless in this cold weather. &nbsp;If you have any old/big ones in your closet please bring them to the gym and Shauna will donate them on Friday</strong>!</p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">3-Rounds For Time of:</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">50-Double Unders</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">40 Kettle Swings</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">30-Wall Ball Shots</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">20 Sprawls</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">10 Tuck Jumps</span></strong></p>
<div><span style="font-family: Times, Verdana, Arial, sans-serif; font-size: small;"><span style="font-size: 12px;"><br /></span></span></div>
<p>&nbsp;</p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100304-050010 2010-03-04T00:00:00Z 2010-03-04T00:00:00Z <p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">YOGA TONIGHT! &nbsp;Also, guys if you have any old pants (or pants that are now to BIG) St. Ann's shelter could really use them to help clothe the homeless in this cold weather . &nbsp;Bring them to the gym and one our members will gladly bring them to the shelter on Friday. &nbsp;Thanks!</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">For Time:</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">400-Meter Run</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">30- Ring Push Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">30-Box Jumps</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">15 HSPU's</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">800-Meter Run</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">30- Ring Push Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">30-Box Jumps</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">15 HSPU's</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">400-Meter Run</span></strong></p>
<div><span style="font-size: small; font-family: Times,Verdana,Arial,sans-serif;"><span style="font-size: 12px;"><br /></span></span></div>
<p>&nbsp;</p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100303-003300 2010-03-03T00:00:00Z 2010-03-03T00:00:00Z <p><strong><span style="font-family: 'comic sans ms', sans-serif;"><span style="font-size: x-large;">Miki's Choice for Wod</span></span></strong></p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100302-054746 2010-03-02T00:00:00Z 2010-03-02T00:00:00Z <p><strong>*Thank you PURE of PALM BEACH for sanitizing the gym over the weekend. &nbsp;PURE cleaning company only cleans with steam that reaches 300 degrees! &nbsp;They cleaned everything from med-balls to our walls, our gym is as clean as the space shuttle!</strong></p>
<p><strong>*NO 11am classes</strong></p>
<p><strong>*Warm-up starts 10min before the hour.</strong></p>
<p><strong><span style="font-size: x-large;">WOD</span></strong></p>
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<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal 'Times New Roman';"><strong><span style="font-size: x-large;"><span style="color: #000000;"><span style="color: #ffffff;">Thrusters-21&nbsp;</span></span></span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal 'Times New Roman';"><strong><span style="font-size: x-large;"><span style="color: #000000;"><span style="color: #ffffff;">Burpees-42&nbsp;</span></span></span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal 'Times New Roman';"><strong><span style="font-size: x-large;"><span style="color: #000000;"><span style="color: #ffffff;">Thrusters-15</span></span></span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal 'Times New Roman';"><strong><span style="font-size: x-large;"><span style="color: #000000;"><span style="color: #ffffff;">Burpees-30</span></span></span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal 'Times New Roman';"><strong><span style="font-size: x-large;"><span style="color: #000000;"><span style="color: #ffffff;">Thrusters-9</span></span></span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal 'Times New Roman';"><strong><span style="font-size: x-large;"><span style="color: #000000;"><span style="color: #ffffff;">Burpe</span></span></span></strong><span style="color: #000000;"><span style="color: #ffffff;">es-18</span></span></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal 'Times New Roman';"><span style="color: #000000;"><span style="color: #ffffff;">(Thrusters M-95/W-65)</span></span></p>
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<p>&nbsp;</p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100301-050038 2010-03-01T00:00:00Z 2010-03-01T00:00:00Z <p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;"><a onclick="GP_AdvOpenWindow('http://www.hardexerciseworks.com/blog/popups/photos.php?image=http://www.crossfitpalmbeach.com/albums/Member photos/halfmarathon2010.jpg&amp;title=&amp;caption=&amp;file=halfmarathon2010.jpg','popup','fullscreen=no,toolbar=no,location=no,status=no,menubar=no,scrollbars=yes,resizable=no',700,525,'center','ignoreLink','',0,'');return document.MM_returnValue" href="javascript:void(0);"><img class="entry_img" title=" - Click to Enlarge" src="http://www.hardexerciseworks.com/blog/phpThumb/phpThumb.php?src=http://www.crossfitpalmbeach.com/albums/Member photos/halfmarathon2010.jpg&amp;w=475&amp;h=&amp;zc=C&amp;fltr[]=wmi|../images/blog_photo_enlarge.png|BR|50|3|3|0" border="0" alt="albums/Member photos" /></a></span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">Congratulations to Shobha Joshua, Erika Strimer, Sara Burns &amp; Jessica Till for completing the 1/2 Marathon in Ft. Lauderdale this past weekend!!!!&nbsp; Way to go girls :)</span></strong></p>
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<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">Teams-Of-2 Workouts For Time:</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">100 Push Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">100 Pull Ups</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">100 Air Squats</span></strong></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><strong><span style="font-size: x-large;">100 Burpees</span></strong></p>
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<p>&nbsp;</p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100226-050037 2010-02-26T00:00:00Z 2010-02-26T00:00:00Z <p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><span style="font-size: x-large;">3-Rounds of Date with a Plate:</span></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><span style="font-size: x-large;">Overhead Carry (45/25)</span></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><span style="font-size: x-large;">20-Over Head Squats</span></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><span style="font-size: x-large;">20-Push Press</span></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><span style="font-size: x-large;">10-Weighted Sit Ups</span></p>
<p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.35em; margin-left: 0px; font: normal normal normal 12px/normal Times;"><span style="font-size: x-large;">10-Stationary Lunges per leg</span></p>
</span></p>]]> http://www.crossfitpalmbeach.com/index.php?entry=entry100225-051617 2010-02-25T00:00:00Z 2010-02-25T00:00:00Z