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cross fit miami

Thursday the 5th of June, 2014

Row 2,000 Meters Rest the Balance of 20 minutes Row 1,000 Meters Rest the balance of 32 minutes Row 500 Meters Note the time for each row Supllement: 5 rounds, 20 Hollow Rocks/20 Superman Rocks
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06.04.14

Warm-up 1) 3 rounds, 200 meter row (strapless)/ 30 Double-unders 2) Mobility as needed Gymnastics 3) Pull B Barbell 4) Squat 1 x 5 @ 82.5% 5) 5 efforts to find heaviest complex, 1 low hang snatch + 1 Snatch 6) 2 rounds for time: 500 meter run 15 Strict deficit HSPU (45/25) Buy-out: *1
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Wednesday the 4th of June, 2014

4 rounds for time of: 20 inch Box jump, 30 reps 30 push-ups 1.5 pood Kettlebell swing, 30 reps 30 pull-ups 30 Wallball shots, 20 pound ball Post time to comments.  
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Monday the 12th of May, 2014

Front Squat 5-5-5-5-5+ (add 10# to training max) Front rack step up 20-20-20 Rest as needed 21 Thrusters 100/68 21 Chest to Bar Pull Ups Run 400 Meters 15 Thrusters 15 Chest to Bar Pull Ups Run 200 Meters 9 Thrusters 9 Chest to Bar Pull Ups Supplement: 2 minutes, max reps GHD sit ups
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Sunday the 11th of May, 2014

9:30am Yoga with Amber 10:30 Oly with Coach McKay 11:30 CrossFit WOD with Coach McKay Follow Team 305 all weekend long at the CrossFit Games!
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Saturday the 10th of May, 2014

9am Extreme Unloaded with Coach Martin 10am Extreme CrossFit with Coach Martin Bring a towel, it’s gonna get HOT! Extremely hot. Follow Team 305 all weekend long at the CrossFit Games!
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Friday the 9th of May, 2014

In 20 minutes, complete as many rounds and reps as possible of: Run 200 meters 15 Kettlebell Swings 70/53 10 Toes to Bar Supplement:100 Weighted sit ups Follow Team 305 all weekend long at the CrossFit Games! SCORES
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Tuesday the 6th of May, 2014

Split Jerk 1-1-1-1-1 Rest as needed 10 Rounds for time of: 5 Burpee Box Jumps 24/20″ 1 Rope Climb, 15′ Supplement: 300 Russian Twists SCORES
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Monday the 5th of May, 2014

“Bull” Two rounds for time of: 200 Double Unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile Scale or substitute movements as needed to finish. SCORE
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