June, 2011Archive for

Friday the 1st of July, 2011

Deadlift 5-5-5+ (65-75-85% of 90% of your 1 rep max) Add 10 pounds to your training max today Rest as needed Row 100 meters 10 attempts, rest as needed between efforts. (Gym record 14.9 seconds, Kevin Svercek) World Record 100meter indoor row 13.9sec Tomorrow is the first WOD at CrossFit A1A NO 7:30pm WOD tonight!
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Thursday the 30th of June, 2011

“Ghostface” 5 rounds for time of : Run 200 meters 5 power cleans, 155/105 5 ring muscle ups Last completed 12.17.10 CrossFit 305 will be closed Saturday but all members are welcome to join us for a WOD at CrossFitA1A.com , 230 71st St, Miami Beach 33141 – friends and family are welcome as well!
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Athlete Of The Month June, 2011

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Wednesday the 29th of June, 2011

Press 5-5-5+ (65-75-85% of 90% of your 1 rep max) Add 5 pounds to your Press training max today Rest as needed 10 minute AMRAP 5 handstand push ups 10 pistols 15 sit ups
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Tuesday the 28th of June, 2011

For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters Post load and times to comments. CrossFit 305 will be closed Saturday but all members are welcome to join us for a WOD at CrossFitA1A.com , 230 71st St, Miami Beach 33141 - friends and family are welcome as well!
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Monday the 27th of June, 2011

Front Squat 5-5-5+ (65-75-85% of 90% of your 1 rep max) Add 10 pounds to your Front Squat training max today Rest as needed 3 rounds for time of: 50 double unders 25 wall ball shots 12 minute time limit
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Sunday the 26th of June, 2011

305 Yoga @ 9:30am WOD @ 11am If you're interested in helping us get ready for our July opening stop by today from 10am on and help us clean! Log onto CrossfitA1A.com for address.
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Saturday the 25th of June, 2011

"The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
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Friday the 24th of June, 2011

“Fughetaboutit” 1  rope climb 135 lb thruster, 7 reps 300 meter run 3 rope climbs 135 lb thruster, 14 reps 500 meter run 5 rope climbs 135 lb thruster, 21 reps 1000 meter run  Last completed 10.13.10
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Thursday the 23rd of June, 2011

"Muscle-up" Rx+ only 2 minutes max muscle-ups 10 rounds on 2 minutes 5 Chest to bar pull-ups 7 Ring dips Rest as needed 200 double unders for time. 8 minute time limit.
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