CrossFit

Friday The 19th Of September, 2014

crossfit-a1a-305-miami-miami beach-rope climbDeadlift 10-10-10-10 @1131 tempo, add 10-20# to last week
Barbell Row 10-10-10, add 5-10# to last week
DB Curl to Tricep Kick Back 10-10-10

Rest as needed

EMOM 10
2 Power Cleans + 10 Push Ups or 5 strict HSPU

Daily Challenge: Floor Core

CrossFit

9.19.14 UL

Announcements

Check in on Facebook at A1A all week to get free tickets to the Marlins game Saturday night!

CrossFit 305, CrossFit A1A – CrossFit Unloaded

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Conditioning

Metcon (Time)

400 run with medball (20/14)
40 medball chops
40 wall balls
400 run
40 medball chops
40 Russian twists
400 run w/ medball
40 medball chops
40 medball get ups
400 run
https://www.youtube.com/watch?v=BO-hzTzukUk

CrossFit

Thursday the 18th of August, 2014

crossfit-305-a1a-miami-miami beach-kettlebell“Fight Gone Bells”

4 rounds of:
Goblet Squat, 53/35
Kettlebell Swing 53/35
Box jump, 20-inch
Kettlebell Snatch 53/35

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep.

Daily Challenge: Floor Core

CrossFit

9.18.14 UL

Announcements

Check in on Facebook at A1A all week to get free tickets to the Marlins game Saturday night!

CrossFit 305, CrossFit A1A – CrossFit Unloaded

View Public Whiteboard

Metcon (AMRAP – Reps)

6 rounds
(one minute of work followed by 30 seconds of rest)
Max calorie row
burpees
kb swings(53/35)
anchored situps

CrossFit

Live Coaching Day 1

Announcements

Check in on Facebook at A1A all week to get free tickets to the Marlins game Saturday night!

CrossFit 305 – Power Lifting

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Weightlifting

Bench Press

Back Squat

Shoulder Press