cross fit miami's tag archives

Saturday the 5th of July, 2014

9:00am Unloaded Workout 10:00am  Olympic lifting and WOD with #Coachpanos

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

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: *100 meter Plate pinch farmer carry(45/25) 10 Muscle-ups *Use the plates from HSPU for plate pinch farmer carry

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.  

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 SCORES Crossfit 305 6 year anniversary party is this Saturday! Wod at 11AM!