CrossFit

Tuesday the 2nd of September, 2014

CrossFit

Monday the 1st of September, 2014

CrossFit

Sunday the 31st of August, 2014

CrossFit

Saturday the 30th of August, 2014

CrossFit

Saturday 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

View Public Whiteboard

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