CrossFit

Tuesday the 8th of April, 2014

StuesdayBlogpend 10 minutes in the Couch Stretch position
Spend 10 minutes working on Pistols

Rest as needed

3 Rounds for reps of:
Row 500 Meters
Max effort Double Unders with the balance of 3 minutes
Rest to 6 minutes

Supplement: Accumulate 120 seconds in the L-sit position

SCORES

 

CrossFit

Monday the 7th of April, 2014

crossfit-305-miami-crossfit-yoga-yoga-fitness-flow yogaSpend 20 minutes working on Pistols

Rest as needed

12 Minute AMRAP of:
Run 800 Meters

50 Front Squats 95/63
40 Over the Bar Burpees
Max Reps Bar Muscle Ups*
*sub with max reps chest to bar pull ups

SCORES

CrossFit

Sunday the 6th of April, 2014

9:30am Yoga

10:30am Olympic Lifting

11:30 WOD

CrossFit

Saturday the 5th of April, 2014

9am CF Unloaded

10am WOD

11am Competitor WOD

CrossFit

Friday the 4th of April, 2014

thursblogFREE FRIENDS FRIDAY!
Bring anyone to any class, all day!

2 minute AMRAP Rope Climbs
Rest 2 minutes
2 Minute AMRAP Wall Ball
Rest 2 Minutes
2 Minute AMRAP Burpee Pull Ups
Rest 2 Minutes
2 Min AMRAP Burpees
Rest 2 Minutes
Run 1 mile For time
*Note reps for all movements and mile time

SCORES

BATTLE FOR BISCAYNE- SIGN UP

FREE FRIENDS FRIDAY!
Bring anyone to any class, all day!

2 minute AMRAP Rope Climbs
Rest 2 minutes
2 Minute AMRAP Wall Ball
Rest 2 Minutes
2 Minute AMRAP Burpee Pull Ups
Rest 2 Minutes
2 Min AMRAP Burpees
Rest 2 Minutes
Run 1 mile For time
*Note reps for all movements and mile time

CrossFit

Thursday the 3rd of April, 2014

raikooHang Power Clean 5-5-5-3-1+
Max reps ring dips between each set

Rest as needed

5 Rounds for time of:
Run 200 Meters
7 reps, Hang Power Clean & Jerk 135/83

Supplement:3 Rounds/10 GHD Sit Ups/10 Barbell Roll Outs

This Friday: Free Friends & Family Day!

SCORES

CrossFit

Wednesday the 2nd of April, 2014

$RELHHITPush Press 5-5-5-3-1+
Max effort Ring stability hold between sets

Rest as needed

Four rounds for time of:
Row 500 Meters
25 Push Ups 
Rest the balance of 6 minutes

SCORES

Battle For Biscayne- Almost Sold Out!

CrossFit

Tuesday the 1st of April, 2014

garden (2)blogpostThree rounds for time of:
Run 800 Meters

1 Rope Climb, 18′
20 Chest to Bar Pull Ups
15 Power Cleans 155/103
10 Shoulder to Overhead 155/103

SCORES

CrossFit

Monday the 31st of March, 2014

crossfit-305-miami-chad mckay-art is cool-murder hammer

Art. It’s cool.

Front Squat 5-5-5-3-1+
Max effort Ring Dips between each set

Rest as needed

21, 15 & 9 Reps of:
Goblet Squat 70/53
Kettlebell Swing 70/53

SCORES

Supplement: 3 rounds/5 strict Toes to Bar/10 Kipping Toes to Bar

Battle for Biscayne is almost sold out! Don’t miss out! 

CrossFit

Sunday the 30th of March, 2014

9:30am Yoga

10:30am Olympic Lifting

11:30 WOD