Tag

crossfit miami beach

8.31.15

“Fran” For Time: 21-15-9 Reps of: Thrusters 95/65 Pull Ups Supplement: 15 Minute EMOM Minute 1 – 20 second Holllow hold + 20 hollow rocks Minute 2 – 20-40 Double Unders, UB Minute 3 – Handstand 30 Seconds
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8.28.15

Power Clean 5-5-5. As heavy as weight allows. Focus on technique and speed before adding weight. Deadlift 2-2-2-2. 65-75-85-95% It is VERY important to stick to your percentages. Failure to do so will reap less results. “QuadWOD 11″ For Time: Row 50/35 Calories 40 Front Ra
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8.27.15

“The 30’s” For Time: 30 Toes to Bar 30 Box Jump Overs 24/20″ 30 Kettlebell Swings 53/35 30 Burpees 8/7′ 30 Pull Ups 30 Box Jumps 30 yards of rope climbing (six 15′ climbs) 30 Walking Lunges 53/35 30 Goblet Squats 53/35 30 Calorie Row RX+ = 70/53, Ch
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8.26.15

Push Press 2-2-2-2. 65-75-85-95% The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout. L-Sit 1-1-1. 3 attempts at Max Effort L-Sit on a 2 minute cl
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8.24.15

Back Squat 2-2-2-2. 65-75-85-95% The last set will be very hard. Rest enough to make the set. You should probably play this song before your last set: Handstands. Between squat sets, work on handstands, handstand walking, etc. Have fun & challenge yourself. Run 800 Meters 80 Wall
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8.23.15

10am Unloaded 11am CrossFit
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8.22.15

9am Unloaded 10am CrossFit
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8.21.15

Power Clean 5-5-5. As heavy as weight allows, focus on technique and speed before adding weight. Deadlift 3-3-3-3. 60-70-80-90% It is VERY important to stick to your percentages. Failure to do so will reap less results. Complete as many reps as possible in 5 minutes of: 5 Chest to bar
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8.19.15

Push Press 3-3-3-3. 60-70-80-90% The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout. Pull ups 12-12-12. Rest as needed. Three rounds for time of:
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8.18.15

“Creatine” 3 Rounds for time of: Row 500 meters 50 Front Rack Lunge Steps 75/53 5 Rope Climbs, 15′ 50 Double Unders Run 400 meters with a plate 45/25 Rest 3 minutes Supplement: 100 Butterfly Situps for Time
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