Beer mile 2012
“This One Goes To Eleven”
Three rounds for time of:
Run 400 Meters
10 clean & jerk, 135 pounds
Rest to 15 minutes
Two rounds for time of:
20 thigh slap push ups
20 chest to bar pull ups
Rest to 25 minutes
One round of:
30 toes to bar
30 bar touch burpees
Nutrition Challenge with body measuring scans and nutritional guidance! get in on it!
In 15 minutes, work up to a heavy single for Front Squat
Rest as needed
3 Rounds for time of:
15 Overhead Squats, 95/63 pounds
15 Over the Bar Lateral Burpees
Midline:
100 chest to thigh sit ups, for time
Crossfit-305-Miami-4-year-anniversary
Today is our 4 Year Anniversary Party!
Come join us for food and fun from 10am-2pm!
No Yoga Today.
The Garage Workout
2 rounds for time
Max american kettlebell swings (53/35)
Perform remainder of 75 reps with burpees
500 meter run
(75 unbroken kettlebell swings means you dont have to do any burpees)
This Saturday, High Noon at CF 305
The Beer Mile
This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!
Power Clean 5-5-5-3-1+ (55-65-75-85-95%)
Weighted chin-ups 3-3-3
Rest as needed
Teams of 2 alternate for a total of 4 rounds each
Each team member must complete 50 pulls on rower per round-Score is max calories as a team
This Saturday, High Noon at CF 305
The Beer Mile
This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!
Welcome to 305 Alexia
Snatch-Work up to heavy single in 3 waves
Supplement (5 minutes, break sets as needed)
Floor wipers (135/93)
This Saturday, High Noon at CF 305
The Beer Mile
This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!
A.Push press 5-5-5-3-1+ (55-65-75-85-95%)
3 rounds for time
100 Double-unders
30 DB Ground to overhead (45/30)
30 pull-ups
This Saturday, High Noon at CF 305
The Beer Mile
This Sunday at CF 305 10am-2:00pm
Our 4 Year Anniversary Party
BE THERE!
Front squats 5-5-5-3-1+ (55-65-75-85-95%)
Box Jumps 5-5-5
Rest as needed
1 round every minute for 10 minutes
5 Front squat (165/103)
1 Thruster
Reminder: Please sign up online/over phone/via e-mail as well as physically check in upon arrival on time for classes. If you are late, your spot may be forfeited and you will be asked to wait until the next class. For serious.
“Mother Day Mangler”
21, 15 & 9 reps of:
Calorie Row
50/35 pound dumbbell Thruster
Burpees
