CrossFit

beach wod


Announcements

Halloween Party at 305 this Saturday!
Wear a costume, have a ton of fun!

NEW!
Boxing classes start at A1A Monday the 27th.
10am Mon-Wed-Fri

Look out for more Yoga coming soon!

CrossFit A1A – CrossFit Unloaded

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CrossFit

10.25.14 CompWOD


Announcements

Halloween Party at 305 this Saturday!
Wear a costume, have a ton of fun!

NEW!
Boxing classes start at A1A Monday the 27th.
10am Mon-Wed-Fri

Look out for more Yoga coming soon!

CrossFit 305, CrossFit A1A – Competitor WOD

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Warm-up

Mobility as needed

3 rounds,

10 GHD Sit-up

10 Good mornings(45/35)

10 Back squat

Weightlifting

Deadlift (6-6-6-6+)

Gymnastics

weighted pull-up (5-4-3-2-1)

Conditioning

Metcon (Time)

“Rhyme or Reason?”

For time:

500 meter run

15 Bar muscle-up

10 Power clean(185/125)

200 meter sandbag run

15 C2B

10 Front squat

200 meter sandbag run

15 Burpee Broad jump(6’/4′)

10 Shoulder to overhead

500 meter sandbag run(60/40)
Measure out a 6′ distance for Burpee broad jump. Start on one side of line and perform burpee making sure to keep hands behind the line and then jump across to the other side, about face and repeat for the prescribed reps.

CrossFit

Friday the 24th of October

Miami-Miami Beach-CrossFit-CrossFit A1AMax Effort L Sit

Max Effort GHD
or Anchored Sit Ups, 2 minutes

Rest as needed
“Hang in There”
With a partner:
5 Rounds for time of:
Run 200 Meters
Bar Hang

While partner 1 runs, partner 2 hangs from the bar. Each drop is assessed a 5 burpee penalty to be paid as a team after completion of the 5 rounds.

CrossFit

10.24.14 CompWOD


Announcements

Halloween Party at 305 this Saturday!
Wear a costume, have a ton of fun!

NEW!
Boxing classes start at A1A Monday the 27th.
10am Mon-Wed-Fri

Look out for more Yoga coming soon!

CrossFit 305, CrossFit A1A – Competitor WOD

View Public Whiteboard

Warm-up

Mobility as needed

Barbell warm-up for lifts

Weightlifting

Clean (1×90% of CNJ)

Snatch balance + Overhead squat ((2+3) x 3 @65% of snatch)

Back Squat (1×3)

Gymnastics

Practice Headstand to handstand balance (strict or kipping)

Conditioning

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

CrossFit

Thursday the 23th of October

Miami-Miami Beach-CrossFit-CrossFit A1A“Two Miles, One Bar”
Run 400 Meters
15 Thrusters 135/83
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Overhead Squats
Run 400 Meters
15 Double Over the Bar Burpees
Run 400 Meters
15 Double Over the Bar Burpees
Run 400 Meters
15 Overhead Squats
Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Thrusters