CrossFit

Thursday the 17th of April, 2014

14 Minute AMRAP
Row 60 Calories
50 Wall Ball Shots
40 Kettlebell Swings 70/53
Max Reps Burpee Pull Ups

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

CrossFit

Wednesday the 16th of April, 2014

imagePush Press 5-5-5-5-5+

Rest as needed

Four efforts for time of:
Run 400 meters
Rest the balance of 4 minutes

Supplement: 200 Russian Twists 20/14

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

 

CrossFit

Tuesday the 15th of April, 2014

IMG_2021[1]Turkish Get Up 1-1-1-1-1

Rest as needed

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

SCORES

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

 

 

CrossFit

Monday the 14th of April, 2014

monblogpostFront Squat 5-5-5-5-5+

Rest as needed

Five rounds for time of:
50 Feet Overhead walking lunges 45/25
15 Burpees

Let trailing knee gently kiss the ground on each lunge.

SCORES

 

The next meeting of the CrossFit 305/A1A Book Club is May 10th at 2pm.  We are currently reading the Goldfinch by Donna Tartt.  Email crossfit305@crossfit305.com for more info

CrossFit

Sunday the 13th of April, 2014

9:30am Yoga

10:30am Olympic Lifting

11:30 WOD

CrossFit

Saturday the 12th of April, 2014

9am CF Unloaded

10am WOD

11am Competitor WOD

CrossFit

Friday the 11th of April, 2014

Friblogphoto (500x500)Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

SCORES

CrossFit

Thursday the 10th of April, 2014

gunshow-crossfit-miami-crossfit305-dawnAnnie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Supplement: 3 Rounds/15 Hip Extensions/15 Good Mornings 45#

SCORES

 

Battle for Biscayne individual spots still available!

CrossFit

Wednesday the 9th of April, 2014

WODKILLA“Eva”
5 Rounds for time of:
Run 800 Meters
30 Kettlebell Swings 70/53
30 Pull Ups

SCORES

CrossFit

Tuesday the 8th of April, 2014

StuesdayBlogpend 10 minutes in the Couch Stretch position
Spend 10 minutes working on Pistols

Rest as needed

3 Rounds for reps of:
Row 500 Meters
Max effort Double Unders with the balance of 3 minutes
Rest to 6 minutes

Supplement: Accumulate 120 seconds in the L-sit position

SCORES