CrossFit

Tuesday the 12th of August, 2014

crossfit-305-miami-wodkilla-wod-wodever ”Team Tough”

For Points, teams of 2 complete:
8 minutes to complete:  1 mile Run (switch every 400m)
at the 8 minute mark start:
10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete
AMRAP  Kettlebell Swing 70/53 (one person working)

at the 18 minute mark start:
12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete
AMRAP 18′ Rope Climb (alternate reps)
Kettlbell Swing = 1 Point
Rope Climb = 5 Points

CrossFit

Monday the 11th of August, 2014

crossfit-305-miami-a1a-miami beach-split squat-overhead lungeBack Squat 5-5-5-5-5+

Rest as needed

15, 12 & 9 reps of:
Front Squat 155/103
Chest to Bar Pull Up
Run 200 Meters

Supplement: 100 V-Ups, 5 sets of 10 Reverse Hypers

CrossFit

Sunday the 10th of August, 2014

9:30AM Yoga with Amber
10:30AM Olympic Lifting
11:30AM Crossfit

CrossFit

Saturday the 9th of August, 2014

9:00AM Unloaded

10:00AM Crossfit

CrossFit

Friday the 8th of August, 2014

CrossFit-305-A1A-Miami-MiamiBeach-muscleupBring a friend to any class all day today!

Five rounds, for total time:
10 Strict pull ups
20 Push-ups
30  Sit-ups
40 Squats
Run 500 Meters

Rest precisely two minutes between each round.

*New comers will be scaled to less rounds, less reps or both.

CrossFit

Thursday the 7th of August, 2014

crossfit-305-miami-games athlete-masters crossfit athleteLumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

CrossFit

Wednesday the 6th of August, 2014

image_5“Mac”
Run 1000 Meters
50 Thrusters 45/33
10 Rope Climbs, 15′

Supplement: Floor Core

CrossFit

Tuesday the 5th of August, 2014

CrossFit-305-A1A-Miami-MiamiBeach-glamourPoseMobility“Elizabeth”
21, 15 & 9 reps of:
135 pound Clean
Ring Dip

Supplement: 10 rounds, 20 sit ups, 20 russian twists 20/14

CrossFit

Monday the 4th of August, 2014

crossfit-305-miami-group“Filthy 50″
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Movement Standards
Scale reps to 40, 30 or 20 as needed to preserve the stimulus

 

 

CrossFit

Friday the 1st of August, 2014

Hang Power Clean 5-5-5-3-1+
Chest to Bar Inverted Row 12-12-12+

Rest as needed

“La Chonga”
3 Rounds for time of:
5 Power Cleans 135/83
5 Front Squats
5 Push Jerks
10 Kettlebell Swings 70/53
10 Burpees

Today is Erika & Caio’s last weekday WOD :(
Wish them well in the comments!