CrossFit

Friday the 29th of August, 2014

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

Rest as needed

10 minute Ladder
Power Clean 95/63
Front Squat
Power Snatch
Overhead Squat
1 of each, 2 of each, 3 of each, etc.
Pick a load you can complete each movement with and strive for perfect form. Mechanics before intensity on this one.

CrossFit

Thursday the 28th of August, 2014

#TBT to when Chad proved he's an artist.

#TBT to when Chad proved he’s an artist.

Snatch 1-1-1-1-1-1-1
Add weight to each set, rest 2 minutes between attempts. Use power or full snatch as skill, ability, strength and mobility allow.

Rest as needed

6 minute AMRAP of:
10 Kettlebell Swings 70/53
10 Burpees

CrossFit

Wednesday the 27th of August, 2014

crossfit-305-miami-jump ropeShoulder Press 5-5-5-3-1+

Rest as needed

Three max efforts, each for time of:
Row 750 Meters
100 Double Unders
2 Rope Climbs, 15′
Rest the balance of 10 minutes

CrossFit

Tuesday the 26th of August, 2014

Crossfit-305-miami-a1a-miami beach-roger-snatch

Del

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Post time to comments.

 

 

 

CrossFit

Monday the 25th of August, 2014

evelynBack Squat 5-5-5-3-1+

Rest as needed

Run 800 meters
80 Wall Ball Shots 20/14#, 10/9′
Run 800 meters
*5 burpee penalty after each drop on wall balls. 

Supplement: 5 Rounds of: 10 Weighted sit ups/30 Russian Twists, 1 count

Challenge of the week: 3,000 reps of abs

CrossFit

8.25.14 UL

Announcements

Labor Day Schedule:

CrossFit 305
9am-12pm
Open Gym
Come train with Coach Dom and learn how to get strong as F@%K!

CrossFit A1A
9am
Beach WOD
The biggest, baddest, bestest Beach WOD ever.

CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Weightlifting

Goblet Squat (Three sets of 15 reps)

Conditioning

Metcon (Time)

10,9,8,7…1
Wallball
KB swing
box jump

Core

2 rounds
1 min plank
1 min bicycle crunch
1 min flutter kicks
1 minute rest

CrossFit

8.26.14 UL


CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Gymnastics

Pull-ups (5 sets of max reps every 2 minutes)

enter your best set into wodify

Conditioning

Metcon (AMRAP – Reps)

2 rounds of:
2 minutes of burpees
1 minute of rest
2 minutes of situps
1 minute of rest
2 minutes of air squats
1 minute of rest
2 minutes of pulllups
1 minute of rest
400 run
2nd round starts at exactly 14:00, leaving 2 minutes for everyone to get in from the run and start burpees again.

CrossFit

Sunday the 24th of August, 2014

9:30am Yoga
10:30am Olympic Lifting
11:30am CrossFit WOD

CrossFit

8.23.14 beach wod


CrossFit 305, CrossFit A1A – CrossFit Unloaded

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CrossFit

Saturday the 23rd of August, 2014

9am Unloaded
10am CrossFit WOD