Sunday the 1st of February, 2009

"Kelly" Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ballPost time to comments

Saturday the 30th of January, 2009

21-15-9Renegade Man Makers Lunge (2 count)Handstand Push UpPost time to comments.

Friday the 30th of January, 2009

"Nicole" Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups Post number of pull-ups completed for each round to comments.

Thursday the 29th of January, 2009

"Elizabeth" 21-15-9 reps of:Clean 135 poundsRing dips Post time to comments.What is a Clean? Click HERE to go see

Wednesday the 28th of January, 2009

Thruster 1-1-1-1-1-1-1 reps Post loads to comments.For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.Here is a LINK to the CrossFit main page for a good demo of the thruster.

Tuesday the 27th of January, 2009

Rest Day.Play a sport or learn a new skill.

Monday the 26th of January, 2009

"Barbara" Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments.For the few of us that did "Barbara" yesterday...Five rounds for time of:30 Glute-ham sit-ups25 Back extensions Post time to comments.

Saturday the 24th of January, 2009

"CrossFit Total" Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep Post total to comments.If you are not proficient in these lifts we will provide a training session on these movements as well as an alternative WOD.

Friday the 23rd of January, 2009

Rest DayFor those of you that did not get your WOD in today, we will do yesterdays. Saturday we will be meeting at CrossFit305 at 6:30am before the Tropical 5k and heading out to Watson Island as a group. There will still be a WOD at 1pm Saturday. Remember, if you registered you need to pick up your packet between noon and 8pm today at the Miami Beach Convention Center or if you cannot do that you can pick up your packet race day. If you did not register, click HERE

Thursday the 22nd of January, 2009

Warm Up 100 double under jump rope10 squats 10 push ups 5 kip ups 5 ring dips 10 squat jumps 10 chest clap push ups 10 sit ups 2 sampsons per side 10 ball slams WODFive rounds for time of:45 pound barbell Overhead walking lunges, 50 feet21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.