CrossFit Level 1 Certification at Sonz in Palm Beach Gardens, FL - Click for Details
WOD 
Saturday, May 10, 2008, 08:29 AM
WOD

5 Rounds for time

200m Run odd rounds- 250m Row before even rounds
15 Overhead Squat M. 95# W. 65#
20 Deadlift M. 95# W. 65#
25 Leg Lifts
30 Double Unders
alternate 250m Rows and 200m Runs at the start of every Round.
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DHS 
Friday, May 9, 2008, 12:26 PM
Congrats to Decatur High School

Everyone in the Group finished Fran under 8:30
Big Props to Rich- senior at DHS, blazing time 6:35 Rx

We will miss having all of you at Sonz.
Thanks for putting in all the hard work!
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WOD 
Friday, May 9, 2008, 07:16 AM - Workout of the Day

"Fran"
No explanation needed here....
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WOD 
Thursday, May 8, 2008, 07:10 AM
WOD

20 Burpees
20 Turkish Get-Ups
400 meter Run
10 Turkish Get-Ups
800 meter Run
20 Turkish Get-Ups
400 meter Run
20 Burpees
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WOD 
Wednesday, May 7, 2008, 05:40 AM


WOD

7 Rounds for Time:

7 Thrusters (M.#75, W.#55)
7 Burpees
7 Pull-Ups


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