CrossFit

Friday the 1st of August, 2014

Hang Power Clean 5-5-5-3-1+
Chest to Bar Inverted Row 12-12-12+

Rest as needed

“La Chonga”
3 Rounds for time of:
5 Power Cleans 135/83
5 Front Squats
5 Push Jerks
10 Kettlebell Swings 70/53
10 Burpees

Today is Erika & Caio’s last weekday WOD :(
Wish them well in the comments! 

CrossFit

La Chonga


CrossFit 305, CrossFit A1A – CrossFit

Today is Erika & Caio’s last weekday WOD :(
Wish them well!!!

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Weightlifting

Hang Power Clean (5-5-5-3-1+)

Gymnastics

Inverted Chest to Bar Row (12-12-12+)

Conditioning

La Chonga (Time)

3 Rounds for time of:
5 Power Cleans 135/83
5 Front Squats
5 Push Jerks
10 Kettlebell Swings 70/53
10 Burpees

CrossFit

Thursday the 31st of July, 2014

crossfit-305-a1a-miami-miamibeach-doitforWess7 minute EMOM, Power Snatch 2 reps, 5 pounds heavier than last week

Rest as needed

In teams of 2, complete 3 rounds each of the following:
10 Burpee Over the Box, 24/20″
Row 500 meters
1 Person completes a round while the other rests

CrossFit

Wednesday the 30th of July, 2014

Press 5-5-5-3-1+
Seated Dumbbell Press 15-15-15
50 perfect Push ups


Rest as needed

Run 400 meters
40 Wall Ball shots*
Run 400 meters
*perform 5 burpees for each break

Supplement: 5 rounds, 2o hollow rocks, 20 superman rocks

CrossFit

Tuesday the 29th of July, 2014

Five rounds for time of:
5 strict pull ups
10 Bar touch Burpees

Rest the balance of 10 minutes

Five rounds for time of:
5 Burpee Pull ups
200 meter run

Rest the balance of 20 minutes

 5 rounds for time of:
20 Butterfly Sit Ups
10 Toes to Bar

 

CrossFit

Death by Thruster


CrossFit 305, CrossFit A1A – CrossFit

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Back Squat (5-5-5-3-1+)

Romanian Deadlift (10-10-10)

Heavier than last week

Death by Thruster (AMRAP – Rounds and Reps)

With a running clock, perform 1 Thruster the 1st minute, 2 Thrusters the second minute, etc. until you are unable to complete the round. If you complete the last round within the minute you MUST attempt the next round.
Prescribed load: 100/68#

Supplement

Supplement: 30 strict toes to bar

CrossFit

7.28.14 CompWOD


CrossFit 305, CrossFit A1A – Competitor WOD

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(No Measure)

Mobility as needed

2a) 3×35 Dubs
2b) Rebounding box jump practice (No more than 50 reps total volume)

Pull A

Back Squat (4-4-4-3-4-4)

Record 90% reps

Metcon (2 Rounds for time)

“Smoke screen”
500 row (0 Damper)
400 run
30 *KBS (53/35) *15 Goblet squat penalty after each break
20 Burpee over rower
10 **Narrow grip strict HSPU **hands under shoulders
Rest the balance of 20 minutes x 2 rounds. Record time for each round.

CrossFit

7.28.14 UL


CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Goblet Squat (15-15-15)

Heavier than last weeks 20′s

Metcon (Time)

800 meter run
30 squat thrust & jump
30 Goblet step ups, alternating
50 sit-ups
400 run
50 sit-ups
40 Goblet step ups, alternating
30 squat thrust & jump
800 run

25 minute time limit

Supplement

5 min AMRAP:
100 bicycle crunches
50 supermans
25 V-Ups

CrossFit

Monday the 28th of July, 2014

crossfit-305-miami-contrast stretchBack Squat 5-5-5-3-1+
Romanian Deadlift 10-10-10 

Rest as needed

With a running clock, perform 1 Thruster the 1st minute, 2 Thrusters the second minute, etc. until you are unable to complete the round. If you complete the last round within the minute you MUST attempt the next round. 
Prescribed load: 100/68#

Supplement: 30 strict toes to bar

Skill of the week: Muscle Up
Challenge of the week: 3 minute AMRAP, Row 500 meters, max effort burpees

CrossFit

Sunday the 27th of July, 2014

9:30AM Yoga with Amber
10:30AM Olympic Lifting with Coach B
11:30AM Crossfit with Coach B