CrossFit

Monday the 25th of August, 2014

evelynBack Squat 5-5-5-3-1+

Rest as needed

Run 800 meters
80 Wall Ball Shots 20/14#, 10/9′
Run 800 meters
*5 burpee penalty after each drop on wall balls. 

Supplement: 5 Rounds of: 10 Weighted sit ups/30 Russian Twists, 1 count

Challenge of the week: 3,000 reps of abs

CrossFit

8.25.14 UL

CrossFit 305, CrossFit A1A – CrossFit Unloaded

View Public Whiteboard

Weightlifting

Goblet Squat (Three sets of 15 reps)

Conditioning

Metcon (Time)

10,9,8,7…1
Wallball
KB swing
box jump

Core

2 rounds
1 min plank
1 min bicycle crunch
1 min flutter kicks
1 minute rest

CrossFit

8.26.14 UL


CrossFit 305, CrossFit A1A – CrossFit Unloaded

View Public Whiteboard

Gymnastics

Pull-ups (5 sets of max reps every 2 minutes)

enter your best set into wodify

Conditioning

Metcon (AMRAP – Reps)

2 rounds of:
2 minutes of burpees
1 minute of rest
2 minutes of situps
1 minute of rest
2 minutes of air squats
1 minute of rest
2 minutes of pulllups
1 minute of rest
400 run
2nd round starts at exactly 14:00, leaving 2 minutes for everyone to get in from the run and start burpees again.

CrossFit

Sunday the 24th of August, 2014

9:30am Yoga
10:30am Olympic Lifting
11:30am CrossFit WOD

CrossFit

8.23.14 beach wod


CrossFit 305, CrossFit A1A – CrossFit Unloaded

View Public Whiteboard

CrossFit

Saturday the 23rd of August, 2014

9am Unloaded
10am CrossFit WOD

CrossFit

Friday the 22nd of August, 2014

crossfit-305-miami-wod-power cleanHang Power Clean 3-3-3-3-3+

Rest as needed

12 Minute AMRAP:
2 rope Climbs, 15′
4 Power Cleans, 185/123
8 Ring Dips (RX+ MU to rings)

CrossFit

Thursday the 21st of August, 2014

crossfit-305-miami-row-run-sprint-5k5 Minute AMRAP Double Unders

Rest 5 minutes

5 Rounds for time:
Row 500 meters
Run 500 meters

Supplement: Accumulate 5 minutes in elbow plank

CrossFit

Wednesday the 20th of August, 2014

crossfit-305-miami-adam and jon-grind wod-the grind

Shoulder Press 3-3-3-3-3+

Rest as needed

“JT”
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Scale HSPU to dumbbell press
Scale Ring Dips to box or light band
15 minute time limit

Supplement:3 Minute AMRAP strict Toes to Bar

 

CrossFit

Tuesday the 19th of August, 2014

crossfit-305-miami-kettlebell swing10 1-minute rounds 
10 Kettlebell Swings 70/53
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpees

Rest 2 minutes between rounds.
Score is total burpees.
Stagger heats as needed.