Friday the 1st of April, 2011

“The Destroyer” For time: 10 muscle ups 20 hang power snatch 95/65 30 push press 95/65 40 hang power clean 95/65 50 back squat 95/65 40 hang power clean 95/65 30 push press 95/65 20 hang power snatch 95/65 10 muscle ups Every time the barbell touches the ground complete 5 burpees. If you cannot do muscle ups, do 30 floor muscle ups. Last completed 9.4.2010 & 4.1.2010 Coach notes: 40 minute time limit, scale as needed. Go over movements as warm up and ge...

Thursday the 30th of March, 2011

"FG3" 3 rounds of 3 minutes/exercise Wall ball (20/14) Kettle bell swing (70/53) Box Jump (24/20") rest 1 minute Score is total reps Skills workshop this Saturday at 10am - sign up here:http://tinyurl.com/crossfit-305-miami Of Interest: Finnish Deadlift Secrets

Wednesday the 30th of March, 2011

Run 1 mile 200 anchored chest to thigh sit ups 200 squats Run 1 mile 30 minute time limit, scale as needed. Partition sit ups and squats as needed Skills workshop this Saturday at 10am - sign up here: http://tinyurl.com/crossfit-305-miami Coach notes: Warm up of choice/WOD

Tuesday the 29th of March, 2011

"Weaver" Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups Post time to comments. What are the elements of a perfect push up? What does IWCABTAMD stand for?  How does it relate to what we do?

Monday the 28th of March, 2011

Snatch 1-1-1-1-1 Rest as needed 21-15-9 Burpees Box Jumps 6 minute time limit Compare to 3.18.2011 Are you fitter and faster than 10 days ago? Coach notes: Burgener w/pvc, Burgener w/bar/Snatch progressions with light weight/advanced athletes build to singles, newer athletes work on technique. Start metcon at 45-50 minute mark.

Sunday the 27th of March, 2011

"SONIC BOOM!" 200 meter run 1 round of Cindy 400 meter run 3 rounds of Cindy 800 meter run 5 rounds of Cindy 1 mile run 7 rounds of Cindy 30 Clean and jerks (135/95) 930am - YOGA CLASS! 11am - CrossFit WOD

Saturday the 26th of March, 2011

Yoga at 930am on Sunday!

Friday the 25th of March, 2011

Deadlift 5-3-1+ (75-85-95% of your training max) Rest as needed Three efforts with full recovery: Row 500 meters Run 400 meters 100 double unders Substitute double unders with 25 burpees. Social Gathering at the News Tonight @ 7pm - food, fun and fellowship. Interested in getting daily meals prepared for you?  Email crossfit305@crossfit305.com

Thursday the 24th of March, 2011

3 rounds of 6 minute AMRAPs 800 meter run Buy in. Then with remaining time: 5 Push press (95/65) 5 Front squat 5 Power clean   rest 1 minute after each round

Wednesday the 23rd of March, 2011

Press 5-3-1+ (75-85-95% of training max) Rest as needed 'Kamikaze" Start and finish with 150 double unders 5 rounds: 10 reps, 50 pound dumbbell power snatch 10 reps, 50 pound dumbbell swing 10 burpees Of Interest: Cara Heads (71kg) front squatting 308lbs for double Coach notes: Warm up with pushing/strength/MetCon (20 minute limit)/mobility