burpee box jumps's tag archives

03.25.14

1) 3 rounds NFT, 200 meter run/ 4 BMU/ 8 Pistols per leg/ 30 Dubs 2) Mobility and movement prep for lifts AM) 3) 1 Power snatch + 1 Hang snatch 65-75% EMOMx10 4) 1 Clean from hang to below knee + jerk 65-75% EMOMx10 5) 8 Minute AMRAP 9 DB Thruster (35/25) 1 Rope climb to 15' rest as needed 6) 50 Burpee box jumps for time (24/20) PM) 1) 5 rds each Even: 7-10 Strict HSPU Odd: 15-20 KBS (53/35)

Thursday the 30th of May, 2013

10 rounds each Even minutes perform 5-7 Burpee box jumps (24/20) Odd minutes perform 1-3 Muscle-ups Record total reps for each Swamp Monster 4 Nutrition challenge  Follow The Zone! Don't wait, sign up today! $35, body scan before and after, and specific instructions from Coach Chad and Pete starting at 9AM Sunday at Crossfit A1A.  

Friday the 25th of January, 2013

Power clean 5-5-5-3-1+ (55-65-75-85-95%) Box jumps 3-3-3-3-3 Rest as needed 20 minutes Even minutes 7 Burpee box jumps (24/20) Odd minutes 10 KB swings (70/53) 

Saturday the 28th of July, 2012

"Mazel Tov" Buy in 54 Calorie row then: 3 rounds for time 18 Burpee box jumps (24/20) 36 Back squats (95/63) Cash out: 72 Double-unders Sprintervals! is coming.... This Sunday is our One Year Anniversary Party at CrossFit A1A! All classes at 305 are cancelled. Join us at 11am for a WOD followed by a BBQ. Everyone is invited and welcome!

Tuesday the 29th of May, 2012

Front Squat 5-5-5-5-5+ (45-55-65-75-85%) Rest as needed 5 rounds, rest exactly 1 minute after each 10 Unbroken front squat (135/73) 10 Step down box jumps (24/20) Finisher 2 minute AMRAP Burpee box-jumps (same box) SCORES Want to see major changes? Join us for the "It's Always Summer in Miami Nutrition Challenge!"