CrossFit

Thursday the 24th of July, 2014

crossfit-305-miami-rowing-concept 27 minute EMOM, Power Snatch 2 reps

Rest as needed

With a continuously running clock, perform the following:

0:00 – 100 Sit Ups
5:00 – 30 Strict Pull Ups* 
10:00 – 50 Wall Ball Shots
15:00 - 50 Burpees
20:00 - Run 1 mile
*
add weight to pull ups if 30 is too easy

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill! 

CrossFit

Wednesday the 23rd of July, 2014

crossfit-305-miami-eric kettlebell-smilePress 3-3-3-3-3+
50 Perfect Push Ups

Rest as needed

21, 15 & 9 Reps of:
Push Jerk 135/83
Kettlebell Swing 70/53

Supplement: 30 barbell roll outs/200 Russian Twists

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill! 

CrossFit

Tuesday the 22nd of July, 2014

crossfit-305-miami-the grind-bar hand

“The Grind 1.5″
Row 50 Calories

21 Thrusters 115/73

21 Over the Bar Burpees
21 Ground to Overhead
9 Rope Climbs 15’
30 Toes to bar
30 Pull ups
30 Hang Power cleans
400 Meter Plate Carry 45/25
9 Muscle Ups

100 Meter Walking Lunge
Run 800 Meters

45 Minute time limit

 

Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill! 

CrossFit

Monday the 21st of July, 2014

crossfit-305-miami-wod-sunset-beautyBack Squat 3-3-3-3-3+
Romanian Deadlift 10-10-10

Rest as needed

“Satan’s Whiskers”
3 Rounds for time of:

10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

Supplement: 100 GHD Situps, 5 sets of 10 Reverse Hypers


Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we’ll fire up the grill! 

CrossFit

Sunday the 20th of July, 2014

9:30am Yoga with Amber
10:30 Oly with Coach McKay
11:30 CrossFit WOD with Coach McKay

CrossFit

Saturday the 19th of July, 2014

9:00am Unloaded Workout
10:00am  Olympic lifting and WOD with #Coachpanos

CrossFit

Friday the 18th of July, 2014

Hang Power Clean 5-5-5-5-5+ (add 10# to training max)
Bent Over Row 10-10-10

Rest as needed

800 Meter Farmers Carry, as heavy as possible

Supplement: 50 Hip Extensions, 50 Supermans, 50 Good mornings

CrossFit

Thursday the 17th of July, 2014

For time:
Run 1200 Meters
63 Kettlebell Swings 53/35
36 Pull-Ups
16 minute time cap

Rest until the running clock reaches 20:00, and then…
50 Anchored Sit Ups
10 Toes to Bar
40 Anchored Sit Ups
8 Toes to Bar
30 Anchored Sit Ups
6 Toes to Bar
20 Anchored Sit Ups
4 Toes to Bar
10 Anchored Sit Ups
2 Toes to Bar

The Paleo Potluck is postponed until July 26th!

 

CrossFit

Wednesday the 16th of July, 2014

Press 5-5-5-5-5+ (add 5# to training max)
Push Press 10-10-10 (60%)
50 Perfect Push Ups

Rest as needed

For time:
50 Calorie Row

50 Wall Ball Shots

Supplement: 10 rounds, 10 V-ups/20 Russian twists

CrossFit

Tuesday the 15th of July, 2014

“Hoka Hey”
Two rounds for time of:

150 Double-unders
15 Burpee Pull ups

15 foot Rope climb, 5 ascents
135/83 pound Hang Power Clean, 21 Reps
135/83 pound Push Jerk, 21 Reps
Run 400 Meters with a 45/25 pound plate*

Run 400 Meters
*Unrack and use a plate from your bar